Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jump over
8 Cal on bike

vO2

Workout

SQUAT CLEAN

AMRAP 15

10 KCAL ASSAULT
10 PLANK WALKOUT
12HR PUSHUPS

Metcom

Workout

Tabata
Strength:
1- Air Squat
2- Reverse Lunges
3- Superman
4-Sit ups
HIIT:
1-Jump Squats
2-Jump Lunges
3- Burpees
4- Cocoons
Isometric:
1-30 sec Squat hold
2-30 sec Split squat hold R/L
3- 30 sec Hold the world
4- 30 sec Plank
Cardio:
1- High Knees
2- Press Jackes
3- Skaters
4- Mountain CLimbers