01 July 2022
RX
Workout
5 Rounds
M1 -Max EB Squat
M2- Max cal row
M3- Max EB Push press
M4- Max burpees
M5 – Rest
Vo2
Workout
EMOM 30
20 KM SPIN TARGET
EVERY MIN CHANGE IN INTENSITY
( HIGH & LOW RESISTANCE MIN RPM 80)
RedZone
Workout
30 min AMRAP Cardio+ Abs
3 Laps run
40 Bicycle Crunches
30 High plank foot tap
20 Russian twists
10 box jumps
Metcon
Workout
Part 1 x 3
– 15 Plate OH
– 15 Jumping box
– 15 Floor press (DB)
– 15 Short SU
Part 2 x 3
– 20 Plate OH
– 20 Jumping box
– 20 Slam ball
– 20 Burpees over ball
– 2 Laps running