Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

vO2

Workout

DEADLIFT

AMRAP 15

10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS

RedZone

Workout

Mayhem

10 Deadlift

Shuttle

10 Devil press

Metcon

Workout

AMRAP 15
15 dips
15 kick back triceps
250m row
15 over head triceps
15 triceps in the floor

AMRAP 15
12 kick backs with band each
12 side kick backs with band each
12 hip thrusters
12 cal air bike
12 sumo squats