08 March 2023

Strength and Conditioning

Strength/Skill

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank

VO2

Workout

LEG BURNER: 30 min

10 DB Front  Squats
20 Walking Lunges
20 Step Ups
10 DB Thrusters
1 KM Spin
10 KB Sumo Squats

RedZone

Workout

EMOM

15 Thrusters
10 Burpees
10kca Ski
1 lap Farmers Carry
20 Butterfly Sit Ups
Rest

Metcon/HIIT

Workout

AMRAP 15
12 – 10 – 8
Thrusters
Biceps Curl
Step ups with heavy wall ball

AMRAP 15
12 Half Burpees
12 Side Raises
12 GOH
12 Alternating back row