24 January 2024

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

RedZone

Workout

Death By

Bar hanging cleans
BOB
Bar thrusters
Deadlifts
Hanging Knee raises

Metcon

Workout

30 air squats
20 step up
30 walking lunges
20 push up hand release
15 walkin hand
500m row