06 July 2023
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
vO2
Workout
Warm Up
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
Workout
FULLBODY
DB Step over
1Km spin
Cross elbow
30 sec Jamp robe
Overhead plate
2min Row
Skull crucher
30 sec Jamp robe
Wall ball
2min Air bike