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