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

vO2

Workout

DEADLIFT

AMRAP 15

10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS

RedZone

Workout

Fat Army

100 Air Squats
10 Burpees
50 Butterfly sit-ups
10 Burpees
60 Lunges
10 Burpees
30 Beast load unload
10 Burpees
80 High Plank Step-out
10 Burpees
50 Air squats
10 Burpees
50 kcal Skii

Metcom

Workout

Cardio:
1 min Bike
30 sec jumping squat
1 min Bike
30 sec power jump
1 min Bike
30 sec plank jackes
1 min Bike
30 sec American KB Swing
1 min Bike
30 sec Wall Ball
1 min Air Bike/ Ski