03 November 2022

Strength and Conditioning

Strength/Skill

5 Round

5 Heavy DL
30 sec plank
Rest 1

5 Front Squat
1 Lap run with sand bag

5 Devi press
15 Sit ups

Vo2

Workout

AMRAP 30MIN

500M ROW
6LINE BOX STEPUP
15 SLAM BALLS
20 PRISONER SQUATS
5 BURPEES
5 HR PUSH UPS
500M SPIN

Metcon

Workout

45′ on 15 off x 6
1- single arm db snatch
2- max cal row or bike

Partners YGIG split however – Time cap 20

50 wall balls
50 skipping ropes + 500m running (treadmill)
50 devil press