29 January 2024

Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

3 Bench press 80-90%

2 RFT
30 Reverce Lunges
25 Sit ups
20 Cal bike
15 Wall ball Squat
10 Box jump
5 Devil press

RedZone

Workout

Partner workout

1000M SKI
40 DEVIL PRESS
800M ROW
40 WALL BALLS
6 LAPS RUNNING

SYNC
30 BUTTERFLY SITUPS
30 V-UPS

Metcon

Workout

15 DB split squats
10 snatches
15 DB goblet squats
10 burppes
10 KB swings