18 January 2023

Strength and Conditioning

Strength/Skill

2-4-6-8-6-4-2

Pull up (scale: band)
Barbel bent over row

CAP 15 min

Workout

4 rounds for time
1 km bike
10 thruster
10 burpee

Vo2

Workout

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

Metcon

Workout

Cardio day x 3
2 minutes row
2 min bike
20 wall balls

Part 2 x 3
10 devil press
12 half burpees
12 wall balls
12 slam balls