Strength and Conditioning

Strength/Skill

A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 – 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 – Burpees
Min 5- Rest

vO2

Workout

FRONT SQUAT

AMRAP 15

1 LAP FARMERS CARRY
12 BOX JUMP OVER
18 REVERSE LUNGES DB

Metcon

Workout

AMRAP 15
12 cal ski
5 burpees
12 cal row
5 devil press
12 cal air bike

AMRAP 15
50 skipping ropes
12 thrusters
12 push ups
12 v-ups