21 February 2023

Strength and Conditioning

Strength/Skill

21,15,9
Strict press
Burpees over bar

TC-10

5 Rounds

10 Heavy KBS
10 Biceps curl
10 Heavy Plate G T OH
10 Dips

VO2

Workout

db complex AMRAP (35min)

10 Strict Press
10 Hanging Overhead Swing
10 Renegade Row
10 Squats
10 Thrusters
10 db Half Burpee Snatch
10 db Mountain Climbers
10 db V -ups

Metcon/HIIT

Workout

Warm up – 15 minutes of:
15 air squats
30 seconds row or air bike
15 full sit ups
30 seconds row or air bike
15 biceps curl
30 seconds row or air bike

EMOM 20
1- 15 wall balls
2- 15 floor press
3- 15 DB DL
4- 15 box jumps
5- 15 front squats