Strength and Conditioning

Strength/Skill

A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 – 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 – Burpees
Min 5- Rest

vO2

Workout

Power Cleans
pyramid

db reverse lunges
bar thrusters
toes to bar/ knees to chest
box jump burpees

Metcon

Workout

30 air squat
20 shoulder taps
10 hands walks
30 russian twists
20 butterfly
10 pushups