1 September 2022

Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 between set)
15 Thrusters
1 Lap Run

Conditioning

1000meter Row
30 Burpees
30 Thrusters

Vo2

Workout

DB COMPLEX

10 Db floor press
10 DB bent over row
10 db Dead Lift
10 db RDL
10 db sumo squat
10 db thrusters

Metcon-AM

Workout

CONDITIONING

Metcon-PM

Workout

BY TIME

60 box jump over – split w/ 3
100 single unders
2k row – split w/ 3
4 laps running w/ wall ball
60 jump squats