Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

3 Bench press 80-90%

2 RFT
30 Reverse Lunges
25 Sit ups
20 Cal bike
15 Wall ball Squat
10 Box jump
5 Devil press

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

RedZone

Workout

45 sec on / 15 sec off

GHD
Devil Press
Box  Jump Burpees
DB Thrusters
Battle Rope
Double KB Swing

Metcon/HIIT

Workout

LOWER BODY

BB squat
BB Hack squat
Squat with side leg lift
Sumo squat with calf raises
Good morning
DL+ Calf raises
DB lunges
Reverse lunges
Pulse lunges
in & out drop squats