Metcon-
In teams of 2-
20 AMRAP-
30/22 Cal bike
15 Deadlifts 80/55kg
2-4-6-8.. etc wall walks
***
Accessory-
4 sets of 3 Bent over Y-T-W's with 2 plates
***
StrengthCon-
Build MAX weight- 3 Squat clean & jerk
– Try to touch & go
5 super sets-
5 Floor press
10 DB bent rows
1 Strict Knees to chest
***
Independent Open gym WOD-
1. In teams of 2-
20 AMRAP-
30/22 Cal row
30 Russain KBS 32/20KG
10 Relay shuttle runs
2. 4 sets of- 30+30 seconds side plank.
