Strength and Conditioning

Strength/Skill

A- Every 90 Sec

3 Deadlidft 80-90%

B – 3 Rounds
15 DB Cyclist squat
15 Barbell Row
15 Biceps curl
15 Triceps Ext

C- Conditioning 3 RFT TC-10
10 Cal Bike
10 Shuttle Run 20 M
10 DB Snatches
10 Burpees

vO2

Workout

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

Metcon

Workout

Warm up – 15 minutes of:
15 air squats
30 seconds row or air bike
15 full sit ups
30 seconds row or air bike
15 biceps curl
30 seconds row or air bike

EMOM 20
1- 15 wall balls
2- 15 floor press
3- 15 DB DL
4- 15 box jumps
5- 15 front squats