29 September 2022
Strength and Conditioning
Strength/Skill
2-4-6-8-6-4-2
Pull up (scale: band)
Barbell bent over row
CAP 15 min
Workout
4 Rounds for time
1 km Bike
10 Thruster
10 Burpee
VO2
Workout
DB COMPLEX
10 Db floor press
10 DB bent over row
10 DB Dead Lift
10 DB RDL
10 DB sumo squat
10 DB thrusters
Metcon-PM
Workout
5 rounds – 30 minutes
Buy in – 5 min bike
12 Push ups
12 DB DL
12 V ups
Cash out – 800m row
Metcon-AM
Workout
Round 1
10 Mountain climbers
10 Walk outs
30’ Plank hold
Round 2
10 Mountain climbers
10 Renegade row
30’ Plank hold
Round 3
10 Mountain climbers
10 Single arm devil press
30’ Plank hold
Round 4
10 Mountain climbers
10 Thrusters
30’ Plank hold
Round 5
10 Mountain climbers
5 Man makers
30’ Plank hold
X2