06 February 2024

Strength and Conditioning

Strength/Skill

A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

Vo2

Workout

Skill:

Bar Thrusters (15mn)
3-5-7-9-11-11-9-7-5-3

AMRAP (12mn)

10 renegade rows
10 kb swings – russian
10 devil press

MetCon

Workout


1: 30 Mins Work / 30s Rest x24 Mins

1 – Max Cal Skii

2- 10 Renagate Rows
10 Sit ups

3-Max cal Bike

4- 10 S2OH
20 Plank Shoulder Taps

( 3 Rounds total)

Rest 2 Mins.
FOR TIME [ IN PAIRS]
50 Cal Skii ”