14 July 2023
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
vO2
Workout
DEADLIFT
AMRAP 15
10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS
RedZone
Workout
Anabell (35min)
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