10 November 2022

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

8 Deadlidft

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

C- Conditioning EMOM 9
1- Cal Bike
2- Shuttle Run 20 M
3- DB Snatches
4- Burpees
5 Rest

VO2

Workout

15KM Spin

EVERY 2 KM – 10 DB Snatches
-10 Slam Balls

Metcon/HIIT

Workout

3 Rounds of

20 Biceps curl – negatives
20 Triceps – negatives
20 Single Biceps curls
20 Dips

Time cap 15 minutes

100 Skipping Ropes
10 Cleans
10 Burpees
9 Cleans
9 Burpees
60 Skipping Ropes