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

Push Day

Bar floor press
db press
Push Ups
strict press (bar reverse)
db push press
plate press

METCON 

Workout

With a partner ( 2 Rounds)

100 Wall Ball
60 Cal Air Bike
60 Knee raise
40 Devill Press

-In Remaning time-

Max Cal Air Bike

TC: 30mins.