10 August 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

vO2

Workout

AMRAP 30MIN

500M ROW
6LINE BOX STEPUP
15 SLAM BALLS
20 PRISONER SQUATS
5 BURPEES
5 HR PUSH UPS
500M SPIN

Metcon

Workout

Time cap- 25min
200m row
5 burpees over row
5 sit. push press
250m row
6 burpees over row
6 sit. push press
300m row
7 burpees over row
7 sit. push press
350m row
8 burpees over row
8 sit. push press