Strength and Conditioning

Strength/Skill

10 RFT (40Min TC)

10 Back squat
250 m Row
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

RedZone

Workout

3 ROUNDS FOR TIME
8 REPS ON MOVEMENTS

DEVIL PRESS
DB THRUSTERS
SKII
DEVIL PRESS
DB THRUSTERS
SPIN
DEVIL PRESS
DB THRUSTRES

Metcon

Workout

10 single arm DB thruster
10 Burpees
10 Alt DB snatches
10 Push up
20 Goblet reverse lunges
10 single arm DB push press
20 Goblet squats
10 single arm devil press