17 January 2023

Strength and Conditioning

Strength/Skill

Death By
Front squat

Workout

2 RFT
30  Reverce Lunges
25  Sit ups
20  Cal bike
15  Wall ball Squat
10  Box jump
5    Devil press

Vo2

Workout

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

Metcon

Workout

Part 1 – 20 minutes – practice
– 10 walkouts
– 10 pike push ups
– 10 push ups (box)
– 10 hand stands

Part 2 – 20 minutes AMRAP
20 kb swings
3 hand stands or 6 walkout on box
10 push ups