09 March 2023

Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Snatch
8 Burpees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box Jump over
8 Cal on bike

VO2

Workout

PYRAMID ( 3,5,7,9,11,9,7,5,3)

BAR Thrusters

12min
Ski Sprints

Metcon/HIIT

Workout

AMRAP 20 YGIG per movement
15 Devil Press
15 American kb Swing
15 RDL
15 Push Press
15 Wall Ball sit ups synchronized

AMRAP 20 YGIG
15 Snatches
15 Sumo (2 KB)
15 Mount. climbers
15 Squat Jumps
15 Sit ups synchronized