19 January 2024

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

RedZone

Workout

EMOM (25)

13 DEADLIFT
10 BOB
15 TRX REVERSE ROW
12 V-UPS
15 HOLLOW ROCKS
REST AND REPEAT

Metcon

Workout

AMRAP 12

10 Devils Press
12 Sit ups
15 Cal air bike

AMRAP 12

8 DB Box step
12 Burpees over box
15 Cal air bike

Rest 3 mins

100 syncro sit ups