07 March 2023

Strength and Conditioning

Strength/Skill

A- 21.15,9
Front squat
Cal row

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

VO2

Workout

Deadlift (progression)

AMRAP
10 BOB
12 DB Power Cleans
3 Laps
12 Renegade Row

Metcon/HIIT

Workout

EMOM 20
1- 12 Goblet Squats
2- 12 Glute Bridge – toes up with plate
3- Rest
4- 30′ Squat Hold
5- 12 Sumo Squat

2O MINUTES KEEP MOVING

20 DB DL
20 Dips
20 Walking Lunges
20 DB Triceps