Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

vO2

Workout

BAR THRUSTERS

AMRAP 15

15 BUTTEFLY SITUPS
20 MOUNTAIN CLIMBERS
20 HIGH PLANK STEPOUT

RedZone

Workout

No wayout: 30mns

2mins Row
2mins Spin
2mins Run
2 mins Devil Press

Metcon

Workout

Time cap 20 min
5-10-15-20-15-10-5
lunges with heavy db
side walk banded
step ups with heavy db
squat jumps

20 MINUTES
EVERY 2 MINUTES IN THE BIKE COMPLETE:
8 air squats
8 reverse lunges each side
8 goblet squat