Strength and Conditioning

Strength/Skill

A- 3 Rounds (rest 1 btween 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 jump over
8 Cal on bike

VO2

Workout

SQUAT CLEAN

AMRAP 15

10 KCAL Assault
10 Plank Walkout
12 HR Push ups

Metcon/HIIT

Workout

Time cap- 25min
200m Row
5 Burpees over row
5 Sit push press

250m Row
6 Burpees over row
6 sit. push press

300m row
7 Burpees over row
7 Sit push press

350m Row
8 Burpees over row
8 Sit Push press