Fitness

Metcon
Work for 15 Min:
-Partner hamstring curls 6xea
-10 Sandbag Squats
-sup Pull Ups 2 sec pause chin o the bar 6x
-plank rotations 10xea

Metcon
For 6 Min:
row/ AB for max meters

rest 2 Min

For 6 Min
-20m heavy farmer carry
-KB Split Squats 8xea
-neutral grip rr 10x

Performance

Metcon
3 rounds of:
-harnessed sled pull 15m afap
-Yoke carry 15m ahap


3 rounds of:
-Prowler sprints 30m
rest 1 min

Metcon
EMOM

1 Pull Up 1 Push Up
2 Pull Ups 2 Push Ups
3Pull Ups 2 Push Ups
…

Strict Pull Ups and perfect Push Ups