25 May 2023

Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 btween set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

Vo2

Workout

SQUAT CLEAN

AMRAP 15

10 KCAL ASSAULT
10 PLANK WALKOUT
12HR PUSHUPS

Metcon

Workout

Time cap- 25min
200m row
5 burpees over row
5 sit. push press
250m row
6 burpees over row
6 sit. push press
300m row
7 burpees over row
7 sit. push press
350m row
8 burpees over row
8 sit. push press