Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

5 Bench press

Conditioning 20 Min
5 Rounds
10 Cal Row
10 KB Swing
10 Cal Bike
10 Push up
40 Single under

RedZone

Workout

NO WAY OUT 35mns

200M Row
15 kcal Sprint
12 weighted box step over
10 kb front squat
10 kb swings

warm up 8mns: dynamic
warm down 5mns: stretching

Metcom/Hiit 

Workout

CORE DAY

EMOM 20
1- full sit ups with wall ball
2- russian twist
3- leg raises
4- v ups
5- crunches

3 rounds of
30′ plank with plate
30 sit ups with db
30 side to side
30 toe touches