17 November 2022
Strength and Conditioning
Strength/Skill
E2MOM
5 DL
5 Seated Box jump
Workout
EMOM 15
18 DB Snatches
16 Sit ups
14 Wall Ball
VO2
Workout
KB COMPLEX 5 ROUNDS
1 KM Spin
10 KB Swings
10 Goblet Squat
10 Sumo Squat High Pull
5 Single Arm Thrusters (EACH SIDE)
10 KB RDL
Metcon/HIIT
Workout
2 minutes on 1 minute off – alternating 1 and 2
4 rounds per block
a) 1- Reverse Lunges
2- Sit Ups
Rest 1 minute
b) 1- Wall Ball
2- Russian Twist
Rest 1 minute
c) 1- Sumo Squat
2- plank
Time cap – 38 minutes