28 July 2022

Strength and Conditioning

Strength/Skill

10 RFT (40Min TC)
250 m Row
12 Cal Bike
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Vo2

Workout

KB COMPLEX 5 ROUNDS

1 KM SPIN
10 KB SWINGS
10 GOBLET SQUAT
10 SUMO SQUAT HIGH PULL
5 SINGLE ARM THRUSTERS (EACH SIDE)
10 KB RDL

Metcon

Workout

BODYWEIGHT+ CONDITIONING

FULL BODY x3

a. 10/10 Hip thrust leg raise

30 Skipping rope/plate hups

b. 10/10 Seagulls

30 Skipping rope/plate hups

c. 10/10 Side bridges

30 Skipping rope/plate hups

d. 20 alternating DB leg raises

30 Skipping rope/plate hups

e. 20 alternating mountain climbers + 10 slow climbers

30 Skipping rope/plate hups