Strength and Conditioning

Strength/Skill

E2MOM
5 Pull up
10 Push up with weight
30 sec Plank

Workout

5 Round of
9 Push press
12 KB Swing
15 Cal Row

VO2

Workout

DEATH BY DEVIL PRESS

EVERY 3MIN 1O DEVIL PRESS

12 Box Jump
12 Plank Walkout
12 Leg Raises
12 Burpees
12 Thrusters
12 Push Ups

Metcon-AM

Workout

Row/Bike

START WITH 500M ROW FOR TIME (TEST)

X3

FOR TIME

OPT1. 21 – 15 – 9X1
OPT 2. 12 – 9 – 6X3

Slam balls
Push ups

50 – 40 – 30

Single unders/ Jumping jacks

TIME CAP 20 MIN