Strength and Conditioning

Strength/Skill

EMOM 30

1- 15 KB SWINGS 24/16
2- 12 Cal row
3- 9 KB Squat
4- 12 SINGLE DB OH LUNGESS 20/12,5
5- 15 BURPEES
6/ REST

RedZone

Workout

AMRAP (25)

PLATE

HAND RELEASE PUSH UPS
PLATE TO OVERHEAD
PLATE OVER HEAD REVERSE LUNGES
PLATE SIT UPS
RUSSIAN TWIST
PLANK TOUCH
FLUTTER KICKS

Metcon

Workout

AMRAP 30

10 Shuttle Run
15 kb swings
10 Ring Row
15 Knee Raises
20 Jumping lunges