Strength and Conditioning

Strength/Skill

AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…

2 min Rest

AMRAP 5
3 Box jump
3 3Single DB Hang clean and jerk

2Min rest

AMRAP 5
3 Cal on bike or rower
3 Single DB Thrusters

for time – 100 sit up
Accumulate 3 min plank

RedZone

Workout

Mayhem

10 Deadlift

Shuttle

10 BOB

Metcon/HIIT

Workout

CARDIO

Time cap 35 minutes

*Choose a cardio machine and…
Every 2 minutes (coach time) complete;

  5 Devil press
5 Thrusters
5 Burpees