Strength and Conditioning

Workout

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

Part 1: Front Squat (rig) 20min

Part2: amrap

10 KB swings
10 Burpees
10 Renagade Row
2 laps

METCON

Workout

WARMUP:5 rounds
100m row
20 jumping jacks
10min climbers
WORKOUT:
10 DL
20 push ups
30 box jumps
40 kb swings
1km spin
40 kb swings
30 box jumps
10 DL