Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

vO2

Workout

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

Metcon

Workout

EMOM 15
1- 30 seconds high plank
2- 12 leg raises
3- 12 russian twist
4- 30 seconds hollow rocks
5- 12 single leg sit up each side

20 MINUTES- YGIG per moviment
15 kb swings
15 cal ski
15 slam ball
15 burpees
15 side raises
15 cal air bike
15 foward raises