Strong Con – December W3

StrongCon Workout 3

9 min stations

Station 1

21-15-9

Back squat + burpee

9-15-21

Back squat + push-up

Station 2

AMRAP

10-20 cal assault bike

10 KBDL

10 RKBS

10 AKBS

Station 3

50-75 cal row

50 push press, each arm

50 snatch, each arm

Station 4

5-10 cal ski AFAP

20-30 Rebook step, step ups, deadball on chest

20 ring row or 10 pull-ups or 10 TTB/TTR

Dates

Sunday 17th December

Thursday 21st

Tuesday 26th – closed

Sunday 7th January

Thursday 11th

Tuesday 16th