Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds

16 Barbel Reverse lunges

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 BJ
Rest 2

AMRAP 3
3 T2B
3 Burpees to bar
Rest 2

AMRAP 3
3 Pull up
3 BJ

VO2

Workout

DEADLIFT

AMRAP 15

10 DEVILPRESS
10 DB PUSH PRESS
20 AIRSQUATS

RedZone

Workout

Fat Amy
100 air squats
10 burpees
50 butterfly situps
10 burpees
60 lunges
10 burpees
30 beast load unload
10 burpees
80 high plank step out
10 brpees
50 air squats
10 burpees
50kcal skii

Metcon/HIIT

Workout

3 Rounds of
15 slam balls
15 kb swing over head
15 hs push up (box)
15 side raises

3 rounds of
20 kick backs
20 side kicks
20 rdl
20 hip thrusters