16 March 2023

Strength and Conditioning

Strength/Skill

5 Rounds For time

Buy in – 25 Burpees

20 DB Snatches 12Plus
80m DB Farmer Carry  16Plus
20 Knees to chest

Buy out – 25 Burpees

Vo2

Workout

EMOM 25MIN

20 PRISONER SQUATS
15 PLANK WALKOUTS
25 SLAM BALLS
15 PLATE HOLD BOX STEP UP
2 LAPS
20 WALL BALL SIT UPS
REST

Metcon

Workout

AMRAP 15
20 floor press
20 walking lunges with db
20 fly
20 ab mat sit ups

AMRAP 15
20 triceps DB
20 v-ups with DB
20 sumo squats
20 squat jumps