Strength and Conditioning

Strength/Skill

A- Every 2 Min 5 Rounds

10 Bench press
5 Push ups

EMOM 25
Min 1 – 20M Shuttle Run
Min 2- 20 Sit ups
Min 3- 20 Jumping squat
Min 4 – Burpees
Min 5- Rest

vO2

Workout

FRONT SQUAT

AMRAP 15

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

Metcon

Workout

Circuit
Station1:Double jump burpees
Station2:Weighted punches
Station3:Quick suicide sprints
Station4:Bicep curls
Station5:Power jumps
Station6:American kb swing
Station7:Step lunges