07 July 2022

Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 between set)
15 Thrusters
1 Lap Run

Conditioning

1000meter Row
30 Burpees
30 Thrusters

Vo2

Workout

AMRAP 25MIN

2 LAP WALL BALL RUN
20 PRISONER SQUATS
15 RENEGADE ROW
20 KB SWINGS
15 BURPEES
20 BUTTERFLY SITUPS

RedZone

Workout

10 KM bike

Every KM
5 DBL Thruster
5 Burpees Over DBL

Metcon

Workout

8 -10 REPS EACH

EMOM

1. BOX JUMPS/ STEP UPS
2.TRICEP DIPS
3. SPLIT SQUAD
4. ELEVATED PUSH UPS
5. LATERAL HUPS

90’ REST

X3