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

4-3-2-1 (3 rounds)

4 mins compound
db thruster
db renegade row
db hanging clean and jerk
db push ups

3 mins bi lateral
deadlift
alt lunges
db rdl

2mins core
plank
db crunches

1 min hiit
burpees

Metcon

Workout

10 DL
5 front squats
5 push press
10 v.ups
Rest 5 sec
5 push ups
10 KB swing
15 air squats