1 March 2023

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

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 skii
1 lap farmers carry
20 butterfly sit ups
rest

Metcon

Workout

time cap 35 min

3 rounds of:
20 db deadlift
20 reverse lunges
20 rdl
20 sumo squats
20 cal air bike