Strength and Conditioning

Strength/Skill

A- Every 90 Sec

10 Deadlidft
5 Burpees Over bar

B – 3 Rounds
10 DB Cyclist squat
10 Rev grip Barbell Row
10 Biceps curl
10 Triceps Ext

C- Conditioning EMOM 9
1- 10 WB
2- 30 Sec plank
3- 8 Burpees

vO2

Workout

BAR THRUSTERS

AMRAP 15

15 BUTTEFLY SITUPS
20 MOUNTAIN CLIMBERS
20 HIGH PLANK STEPOUT

RedZone

Workout

EMOM 30

10 DEVIL PRESS
20 KB SWING
15 THRUSTERS
20VUPS
1 LAP WALL BALL RUN
REST

Metcon

Workout

Upper body
Shoulders:
1DB Military press
2 DB Leteral raise
3 Front raise
Back/Biceps:
1 Wide row
2 Tight row
3 Rotating bicep curl
Chest/Triceps
1 Wide floor press
2 Tight floor press
3 Skull crusher