Strength and Conditioning

Strength/Skill

A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

vO2

Workout

Deadlift

Renagade rows
Db bent over row
dbpush press
kb farmers carry

Metcon

Workout

Every 3 Minus. Completete A set

1. 8 Burpees
8 Laps Farmers Carry
8 Goblet Squat

2. 5/5 DB Snatch
10 Knee Raises
10 Shuttle Run

TC: 30 mins.