31 January 2023

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

Deadlift

Deadlift Progression (20mns)

12 Dumbbell box step up
12 Heavy KB swing
10 Burpees
1 Lap Farmers walk

Metcon/HIIT

Workout

CORE DAY

EMOM 20
1- Leg raises
2- Plank – hi 5
3- Bike
4- Hollow rocks

Part 2 x 3
20 Full sit ups with DB
20 opposite sides
20 V-ups