06 April 2023

Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 between set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Snatch
8 Burpees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jump over
8 Cal on bike

VO2

Workout

MAIN WORKOUT: MERRY GO ROUND X 2-3 ROUNDS

2 Laps
20 Wall Balls
20 DB Power Cleans
20 Wall Balls
2 laps
90 sec rest

2 Laps
20 Box Jumps
20 BD Power Cleans
20 Box Jumps
2laps
90 sec rest

2 Laps
20 TRX Reverse Row
20 DB Power Cleans
20 TRX Reverse Row
2laps
90 sec rest

Metcon/HIIT

Workout

Part 1 – 15 min
Cardio

EMOM 20
1- KB Swing
2- Thrusters
3- Rest
4- V ups
5- Ground over head