Friday 3rd December

Metcon (AMRAP – Rounds and Reps)
AMRAP12:
2, 4, 6 , 8…
Hand Release Push Ups
Dumbbell Front Squats 2×22.5/15kg
Dumbbell Bent Over Row 2×22.5/15kg

Strength
Rack Pull (7 x 2)
Strict Press (7 x 2)
Metcon
3 Sets:
20 Heavy Resistance Banded Good Mornings
10 Banded Internal Rotations/Side
10 Banded External Rotations/Side