15 July 2022

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 Box jump
Rest 2

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 Box jump

VO2

Workout

VO2: 25

10 Renegade Row
15 KB Swings
10 Devil Press
15 KB Swings
10 DB Thrusters
15 KB Swings

 RedZone

Workout

CORE BURN: 1 MIN each exercise
X 3 rounds

Plank
B-Sit ups
V-ups
MNT Climbers
Russian Twist
Reverse Crunches
Leg Raises
Heel To Toe Touches
ALT Leg Raises
Flutter Kicks

Metcon

Workout

STRENGTH

Tempo DB renegade row

@313

WOD

EMOM x3

 WB clean
Devil press
Rest

EMOM  x3

WB front squats
Renegade row
Rest