METCON and GYM-STRENGTH

Warm up

 

500 m row

2 rounds of

6 Jefferson curls

12 KB Swing

6 Burpees

12 Air squat

 

-practice the movement 

Conditioning

“Bryan WOD”

 

AMRAP 20 mins

3 Burpees

4 Double KB Deadlift (2×16/12 kg) | (2×12/8 kg) | DB (2×10/7.5 kg)

3 Double Hang Kettlebell Snatch (16/12kg) | (2×12/8 kg) | DB (2×10/7.5 kg)

4 Prisoner Squat