23 February 2023

Strength and Conditioning

Strength/Skill

EMOM 35

M1 -Max Lap Run
M2- Max Push ups
M3- Max Walking lunges
M4- Max burpees
M5 – Rest

VO2

Workout

AMRAP 30min

500m Row
6Line Box Step up
15 Slam Balls
20 Prisoner  Squats
5 Burpees
5 HR Push Ups
500m Spin

Metcon/HIIT

Workout

EMOM 15
1- 30 sec High Plank
2- 12 Leg Raises
3- 12 Russian Twist
4- 30 sec Hollow Rocks
5- 12 single leg sit up each side

20 MINUTES- YGIG per movement
15 kb Swings
15 cal Ski
15 Slam Ball
15 Burpees
15 Side Raises
15 cal Air Bike
15 Forward Raises