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

RedZone

Workout

Mayhem

10 Deadlift

Shuttle

10 BOB

Metcon

Workout

Upper Body
Shoulder:
1 DB Military Press
2 DB Leteral Raise
3 Front Raise
Back/ Biceps:
1 Wide Row
2 Tight Row
3 Rotating bicep curl
Chest/ Triceps
1 Wide Floor Press
2 Tight Floor Press
3 Skull crusher