06 March 2022

RX

Strength/Skill

Min 1 to 10

Emom 10
1- 5 Hang Power Snatch 20/25
2- 5 OH Squat  20/15

Min 12 to 30

10 Rounds of

500 Meter Bike
5 Push press 30/20
50 Meter Farmer carry 20/14

Vo2

Workout

X5 Rounds

1KM Spin
10 Box jump burpees
20 Walking lunges
10 Devil press
15 V ups
20 Russian twist

RedZone

Workout

4 rounds

2 KM bike

15 Push ups
15 DBl push press
15 Bent over row

Freeze

Workout 

Core

1)Side Candle L&R (15 sec each)
2)Dead bug hold L&R (15 sec each)
3)Single leg plank L&R (15 sec each)
4)Hollow hold (30seconds)
5)Side Plank (15 sec each)
6)Bike twist hold L&R (15 sec each)