Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

Vo2

Workout

Partner Work

A: 2kcal on bike or row
B: kb swings

AB 15 snychro burpees
AB 15 synychro box step up
AB  15 push ups
AB.  15 butterfly situps

RedZone

Workout

REDZONE MASHUP

10 DEVIL PRESS
SHUTTLE SPRINT
10 DB SNATCHES

1MIN REST