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

RedZone

Workout

Amrap

1km spin
20 kb Gorilla rows
12 Slam balls
12 DB floor press
10 db strict press

Metcon

Workout

Cardio:
1 min bike
30 sec jumping squat
1 min bike
30 sec power jump
1 min bike
30 sec plank jackes
1 min bike
30 sec american kb swing
1 min bike
30 sec wall ball
1 min air bike/ski