Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

VO2

Workout

AMRAP (25MINS)

12 REPS

POWER SNATCH
DB DEADLIFTS
DB PUSH PRESS
HOLLOW ROCKS
V-UPS

Metcon

Workout

Every 5 Minutes complete

15 cal bike
20 slam ball
20 kb goblet squat
20 V-ups

TC: 30 mins