15 December 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
Part 1: Front Squat (rig) 20min
Part2: amrap
10 KB swings
10 Burpees
10 Renagade Row
2 laps
RedZone
Workout
10 THRUSTERS
BASE LINE DB WALKING LUNGES
10 box jump BURPEES
15 air squats
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