Workout:
Swings 10 x 10
As heavy as you can without breaking form or technique
Treat each rep with intensity. You’re not just throwing the bell forward.
Metcon:
EMOM 21 Minutes (Bodyweight)
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 3 Muscle ups or 5-10 Strict Pull-Ups or 10 Single Arm DB Row (Each Arm)