30March 2023

Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 between set)
10 Seated KP Press
20 Sec Hollow
30 Sec Plank

B- 8 Rounds of

8 DB Sntach
8 Bupees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jumb over
8 Cal on bike

Vo2

Workout

MERRY GO ROUND X 2-3 ROUNDS

2 Laps
20 Wall Balls
20 DB Power Cleans
20 Wall Balls
2 laps
90 sec rest

2 Laps
20 Box Jumps
20 BD Power Cleans
20 Box Jumps
2laps
90 sec rest

2 Laps
20 TRX Reverse Row
20 DB Power Cleans
20 TRX Reverse Row
2laps
90 sec rest

Metcon

Workout

CORE

EMOM 20

1- 15 sit ups with wall ball
2- 15 leg raises with db on the ground
3- 30 seconds plank
4- 15 bike sit ups
5- 15 crunches holding kb

3 rounds of

15 v ups
15 bt. sit ups
15 shoulder taps
30 seconds hollow rocks