Strength and Conditioning

Strength/Skill

3 Rounds

250 Meter Row
20 Knees to Chest
3 Lap Run
20 Dumbell thrusters

Core

Vo2

Workout

DB COMPLEX

10 Db floor press
10 DB bent over row
10 db Dead Lift
10 db RDL
10 db sumo squat
10 db thrusters

Metcon-AM

Workout

Round 1
10 mountain
climbers
10 walk outs
30’ plank hold
Round 2
10 mountain climbers
10 renegade row
30’ plank hold
Round 3
10 mountain climbers
10 single arm devil press
30’ plank hold
Round 4
10 mountain climbers
10 thrusters
30’ plank hold
Round 5
10 mountain climbers
5 man makers
30’ plank hold
X2

Metcon-PM

Workout

Cardio day – Keep moving 35 minutes

200m row
20 burpees
20 kb swings
1km bike
20 box jump overs