Strength and Conditioning

Strength/Skill

A-
Strength
E2MOM
5 Seated KB press
10 Weighted Push up

B-
EMOM 16

1- 10 American  KB SWINGS
2- 10 Barbell curl to press
3- 10 Front Squat(Embty bar)
4- 10 Burpees over bar

 vO2

Workout

VO2 EMOM

25 Bicep Curls
30 Box Tricep Dips
20 Single arm kb into thruster
15 Reverse row
25 Plate to Overhead
1min Plank

Metcom/Hiit 

Workout

Warm up – 10 MINUTES
Bike – every 30 seconds give 5 burpees

EMOM 20

1- 15 thrusters
2- 15 wall balls
3- REST
4- 15 devil press
5- 15 v-ups

Final 10 minutes AMRAP
10 push ups
10 dips
10 push press