22 August 2022

Strength and Conditioning

Strength/Skill

A-
5 Back SQ
10 BOX STEP UPS
10 DUAL DB DL
10/10 WALKING LUNGESS (no weight)

FOCUSE ON FQ

B
“8 MIN AMRAP

7 DDB Squat
6 SB Burpees
5 T2B”

RedZone

Workout

1km spin sprint
10 burpees
10 box jumps
10 medslam balls
10 wall balls
10 plate to over head

Metcom/HIIT

Workout

Part 1
– 1km bike
– 800 m row
– 1 min rest
– 200m row + 10 burpees
– 400m row +15 burpees
– 200m row + 20 burpees

Part 2 max round in 30 min
– 12 biceps curl
– 4 laps run
– 20 pri. squats
– 4 laps running
– 20 walking lunges