30 January 2024

Strength and Conditioning

Strength/Skill

A- Every 90 Sec

3 Deadlidft 80-90%

B – 3 Rounds
15 DB Cyclist squat
15 Barbell Row
15 Biceps curl
15 Triceps Ext

C- Conditioning 3 RFT TC-10
10 Cal Bike
10 Shuttle Run 20 M
10 DB Snatches
10 Burpees

VO2

Workout

SKILL

BACK SQUAT
5,7,9,11,11,9,7,5

AMRAP
12 STATIC LUNGES
12 BOX JUMPS
10 BULGARINA SPLIT
12 DB SUMO SQUAT

Metcon

Workout

400 m row
20 KB swings
400 m row
20 box jump
400 m row
20 goblet walking lunges
400m row
20 air squats