Strength and Conditioning

Strength/Skill

FT
30 T2B
3 LAP run
1 min plank

30 V ups
3 Lap run
1min plank

70 Sit ups
3 Lap run
1 min plank

RedZone

Workout

20 X DB Front Squats
20 SINGLE LEG BOX STEP UP
20 BOX JUMP
20 SQUAT JUMPS
20 db Snatches
20 DB SUMO Squat
1km spin recovery

METCON

Workout

90s Work / 30s Rest x5
200m Row
Max V-Ups

Rest 2 Minutes

90s Work / 30s Rest x5
15 Burpees
Max DB Renegade Rows

Rest 2 Mins

90s Work / 30s Rest x5
12 Cal Bike
Max Slams Ball