Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

5 Bench press

Conditioning 20 Min
5 Rounds
10 Cal Row
10 KB Swing
10 Cal Bike
10 Push up
40 Single under

Vo2

Workout

DEATH BY DEVIL PRESS

EVERY 3MIN 1O DEVIL PRESS

12 BOX JUMP
12 PLANK WALKOUT
12 LEG RAISES
12 BURPEES
12 THRUSTERS
12 PUSH UPS

Metcon-AM

Workout

STRENGTH & CONDITIONING

Metcon-PM

Workout

PAIRS WOD X 4

8 min work – 2 min rest (40min)

YGIG split however

400m run – together – treadmILL.
2 km bike
30 wall balls

in the remaining time 4 laps farmer walk.