Muay Thai at 1930 with White Monk martial arts. Open gym from 1900 until 1930
Strength
Every 2min for 10min
3 front squats (build to max)
METCON
3 2min rounds for reps:
6 sled push 370/280
Max burpees
rest 2min
Then
3 2min rounds for reps:
12 shuttle runs 30ft
Max dumbbell overhead lunges 35/25
2min rest
Score is total reps of burpees and lunges combined
