13 December 2023
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
vO2
Workout
Part1: Back Squat 20mns
Part2: amrap
300m row
1km spin
10 slam throws
6 baseline shuttles
RedZone
Workout
8 Deadlift
10 burpees over bar
10 dB sNATCHES
8 plank walk out
Metcon
Workout
Upper body
Shoulders:
1DB 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