Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

RedZone

Workout

1 lap wall ball carry
10 wall balls
10 cal on skii
10 burpees
10 hollow rocks
10 v-ups
10 plank walkout

Metcon

Workout

5 ROUNDS

12 Wall Balls
12 Cal Row
12 Bridge
12 Cal Bike ( 5 – 7)
12 Box Step ups
12 High Plank Side Steps

TC: 30 Mins