Strength and Conditioning

Strength/Skill

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank

vO2

Workout

BAR THRUSTERS

AMRAP 15

15 BUTTEFLY SITUPS
20 MOUNTAIN CLIMBERS
20 HIGH PLANK STEPOUT

RedZone

Workout

AMRAP 25

20 Overhead Squats
20 Push Ups
20 DB Row
20 Renegade  Row

Metcom

Workout

Upper Body
Shoulder:
1 DB Military Press
2 DB Leteral Raise
3 Front Raise
Back/ Biceps:
1 Wide Row
2 Tight Row
3 Rotating bicep curl
Chest/ Triceps
1 Wide Floor Press
2 Tight Floor Press
3 Skull crusher