21 jUNE 2023
Strength and Conditioning
Strength/Skill
AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…
2 min Rest
AMRAP 5
3 Box jump
3 3Single DB Hang clean and jerk
2Min rest
AMRAP 5
3 Cal on bike or rower
3 Single DB Thrusters
for time – 100 sit up
Accumalate 3 min plank
RedZone
Workout
Mayhem
10 Deadlift
Shuttle
10 BOB
Metcon
Workout
CORE
Prisoner squat
Pushup+Pike
Plank row
Climbers
Leg raise+situp
Tuck crunch+situp
Sliding situps
Hip up
Reverse crunch
Bicycle
ALT heel touch