24 November 2023

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

DEADLIFT

AMRAP 15

10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS

RedZone

Workout

Amrap

1km spin
20 kb Gorilla rows
12 Slam balls
12 DB floor press
10 db strict press

Metcon

Workout

Part 1 x 3
15 KB DL
15 RDL
15 bridge (toes up)
15 kick backs

Part 2 x 3
15 GOH
15 goblet squats
15 bulgaro
15 side to side squats