27 October 2022

Strength and Conditioning

Strength/Skill

Tabata
Dealift -65%

Workout

EMOM 15
18 DB Snatches
16 Sit ups
14 Wall Ball

Vo2

Workout

Leg Burner 45min (amrap)

12 weighted box step up
10 empty bar bell back squat
20 db walking lunges
10 Goblet Squats
1 min wall sit
60 wall balls (relay)
1 min rest

warmup 8 min Spin/ 4 lap run

Metcon

Workout

45′ on 15 off x 6
1- single arm db snatch
2- max cal row or bike

Time cap 20

50 wall balls
50 box jumps
50 devil press