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

RedZone

Workout

Anabell ( 35 mins)

6km Spin
40 kb Gorilla rows
30 Box Jump Burpees
50 DB power cleans
60 DB floor press
40 DB seated strict press
5 Laps

Metcon

Workout

Cardio
1 min Bike
30 sec jumping squat
1 min Bike
30 sec power jump
1 min Bike
30 sec plank jackes
1 min Bike
30 sec American KB Swing
1 min Bike
30 sec Wall Ball
1 min Air Bike/ Ski