25 July 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”

V02

Workout

DB COMPLEX AMRAP

10 SNATCHES
10 THRUSTERS
10 DEVIL PRESS
10 BENT OVER ROW
10 RENEGADE ROW
10 BICEP CURL
10 FLOOR CHEST PRESS

2 LAP RUN

RedZone

Workout

10 BOX JUMP
10 BURPEES
8 DEVIL PRESS
8 THRUSTERS
3 SUICIDE RUNS (BASE LINE TO BLUE MAT)
20 KB SWING

Metcom/Hiit

Workout

“Strength/ Skill

4 min AMRAP

4 wall balls
8 KB swings
12 cal bike

Rest 1 min

4 min AMRAP

4 jumping air squats
8 kick back burpees
12 cal row