Strength and Conditioning

Strength/Skill

E2MOM
5 DL
5 Seated Box jump

Workout

EMOM 15
18 DB Snatches
16 Sit ups
14 Wall Ball

VO2

Workout

KB COMPLEX  5 ROUNDS

1 KM Spin
10 KB Swings
10 Goblet Squat
10 Sumo Squat High Pull
5 Single Arm Thrusters (EACH SIDE)
10 KB RDL

Metcon/HIIT

Workout

2 minutes on 1 minute off – alternating 1 and 2
4 rounds per block

a) 1- Reverse Lunges
2- Sit Ups

Rest 1 minute

b) 1- Wall Ball
2- Russian Twist

Rest 1 minute

c) 1- Sumo Squat
2- plank

Time cap – 38 minutes