Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

vO2

Workout

Box Squats

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

100 – 100 – 100- 100 – 100
Skipping

50 – 40 – 30 – 20 – 10

Sit Up
Push Ups
Lunges

TC: 30 Mins