Strength and Conditioning

Strength/Skill

A- Every 90 Sec

3 Deadlift 80-90%

B – 3 Rounds
15 DB Cyclist squat
15 Barbell Row
15 Biceps curl
15 Triceps Ext

C- Conditioning 3 RFT TC-10
10 Cal Bike
10 Shuttle Run 20 M
10 DB Snatches
10 Burpees

VO2

Workout

MAIN WORKOUT: SPAGHETTI LEGS

20 X DB Front Squats
20 SINGLE LEG BOX STEP UP
20 BOX JUMP
20 SQUAT JUMPS
20 db Snatches
20 DB SUMO Squat
1km spin recovery

5-6 rounds

Metcon/HIIT

Workout

UPPERBODY
Standing shoulder press
Upright row
Bent over tricep extensions
knee pushups
Dips
Bicep curls
Alt hammer curls
Overhead curl
Shrugs