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

VO2

Workout

KB COMPLEX 5 ROUNDS

1 KM Spin
10 KB Swings
10 Goblet Squat
10 Sumo Squat High Pull
5 Single Arm Thrusters (each side)
10 KB RDL

RedZone

Workout

AMRAP

1km Spin
20 kb Gorilla Rows
12 Slam Balls
12 DB Floor Press
10 DB Strict Press

Metcon/HIIT

Workout

Cardio:
1 min bike
30 sec jumping squat
1 min bike
30 sec power jump
1 min bike
30 sec plank jackes
1 min bike
30 sec american kb swing
1 min bike
30 sec wall ball
1 min air bike/ski