10 March 2023

Strength and Conditioning

Strength/ Skill

Every 90 Sec for 5 Rounds

 16 Barbell 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

RedZone

Workout

TEAM SYNC

12 Devil Press
20 Air Squats
12 Plate to overhead
12 Power Snatch
2 Laps
20 Butterfly Sit ups

Metcon/HIIT

Workout

EMOM 15
1- 10 cal SKI
2- 10 cal ROW
3- REST
4- 10 cal Air Bike
5- 10 Burpees

AMRAP 15
12 Box Jump Over
12 DB Over Head Press
12 Slam Balls
30′ Plank