METCON
Warm up
500 m row
2 rounds of:
8 Box step up
8 burpees
8 Hand release push up
8/8 Plank shoulder taps
Conditioning
3 Rounds (no rest between amraps)
4 min Amrap:
12/10 Cal Row
8 Sandbag Box Step Up (60/50 cm) -(20/15 kg) -or you can use empty barbell
—-
4 min Amrap:
8 Plate Ground to Overhead 20/15 kg
6 Burpees to plate
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4 min Amrap:
1 Wall Walk
5 Hand Release Push Ups
15 Air Squats