28 March 2023

Strength and Conditioning

Strength/Skill

A- 21.15,9
Front squat
Cal row

B- For time
100 Walking lunges
100 Box jump
100 Sit up
Accumulate 3 min Plank

Vo2

Workout

MAIN WORKOUT: SPAGHETTI LEGS

20 X  DB Front Squats
20 SINGLE LEG BOX STEP UP
20 BOX JUMP
20 SQUAT JUMPS
20 db Snatches
20 DB SUMO Squat
1km spin recovery

5-6 rounds

Metcon

Workout

UPPER BODY

AMRAP 25

12 side and forward raises
12 push ups
12 kb swings

* after each round 12 cal ski or row or air bike

AMRAP 15

12 biceps curl
12 dips
12 push press

* after each round… 5 walkouts/ 12 shoulder taps