Strength and Conditioning

Strength/Skill

A- Every 90 Sec 5 Rounds

   3 Bench press 80-90%

2 RFT
30  Reverse Lunges
25  Sit ups
20  Cal bike
15  Wall ball Squat
10  Box jump
5    Devil press

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

RedZone

Workout

45 sec on / 15 sec off

GHD
Devil Press
Box Jump Burpees
DB Thrusters
Battle Rope
Double KB Swing

Metcon/HIIT

Workout

LOWER BODY

Time cap 25 minutes

21 – 15 – 9

DB Deadlifts
Sumo Squat
DB front squat

EMOM 20
1- 12 GOH
2- squat hold
3- REST
4- 12 RDL
5- 12 side to side squats