May 30 2023

Strength and Conditioning

Strength/Skill

A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumalate 3 min Plank

vO2

Workout

FRONT SQUAT

AMRAP 15

1 LAP FARMERS CARRY
12 BOX JUMP OVER
18 REVERSE LUNGES DB

Metcom

Workout

OVER’S

3 rounds of:

12 box jumps overs
12 kb swings
12 ground over head
12 over head lunges
12 burpees over plate 25kg

30 seconds plank hold
30 seconds v up
30 seconds shoulder taps
30 seconds hollow rocks