Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

5 Bench press

Conditioning 20 Min
5 Rounds
10 Cal Row
10 KB Swing
10 Cal Bike
10 Push up
40 Single under

RedZone

Workout

EMOM 35

15 BOX STEP UP WITH HIGH KNEES
15devil press
15 goblet squat thrust
15 reverse lunges
30 renegade row
20 butterfly sit ups
1rest

Metcon-AM

Workout

5 rounds for time

. 2 lap run
. Goblet squats
. Single arm Db snatches
. Burpees over dbs.

Metcon-PM

Workout

4 ROUNDS OF:

20 dips
20 biceps curl (alternating)
20 jumping jacks
20 sumo squats
20 thrusters