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

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

RedZone

Workout

Part1: Back Squat 20mns

Part2: amrap

300m row
1km spin
10 slam throws
6 baseline shuttles

METCON

Workout

15 burpee box jumps
15 hand walk
15 wall ball
15 push press
15 sit ups
15 push ups
15 kb swings