Strength and Conditioning

Strength/Skill

A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

vO2

Workout

FRONT SQUAT

AMRAP 15

1 LAP FARMERS CARRY
12 BOX JUMP OVER
18 REVERSE LUNGES DB

Metcom/Hiit 

Workout

Circuit:
Station1: Double jump burpees
Station2: Weighted punches
Station3: Quick suicide sprints
Station4: Bicep curls
Station5: Power jumps
Station6: American KB swing
Station7: Step Lunges