Metcon & Gymnastic Strength

Warm up

500 m row

2 rounds of

4 slow push up

8 bent over row 

4/4 single arm KB Russian swing

8 Slow Air squat

Strength Circuit

Every 2:00 mins x 6 sets

5 Bench Press at 60-70% RM

5 Strict Pull up

Conditioning

Steven & Sasa Bday WOD

Part 1 “Steven”

AMRAP 7 mins

Row Cal

 

-rest 2 mins-

 

Part 2 “Sasa”

AMRAP 7 mins

27 Russians KB Swing (16/12kg)

27 Air Squat

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