05 March 2022

RX

Strength/Skill

Min 1 to 10

Emom 10
1- Max knee to chest
2-  30 Sec Hollow body

Min 12 to 30

4 Rounds of

5 Pull UP
10 Deadlift 50/30

4 Rounds of

5 Double dumbbells Devil press
10 Bent over row 30/20

Remaining time
Plank

Vo2

Workout

EMOM 25MIN

15 Wall balls
12 Plank walkout
20 Prisoner squats
25 KB Swing
12 Hand release burpees
Rest 60sec

RedZone

Workout

EMOM1 0-10 min

MIN 1: 10cal Row
MIN 2: MAX Burpees
MIN 3: Rest

2 min rest, into…

EMOM2
MIn 1: 10 cal Row
MIn 2: MAX KBL swings
MIn 3: Rest

Try to keep numbers consistent for MAX REPS

Freeze

Workout

Upper body
1)Band bicep hold
2)Band pull apart hold
3)Band chest press hold
4)DB lat raise hold
5)Tricep dip hold
6)Plate OH hold