07 April 2023

Redzone

Workout

AMRAP

1km Spin
20 kb Gorilla rows
12 Slam balls
12 DB Floor press
10 DB Strict press

VO2

Workout

Every 90 Sec for 5 Rounds

 16 Barbel Reverse lunges

Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ
Rest 2
Amrap 3
3 T2B
3 Burpees to bar
Rest 2
Amrap 3
3 Pull up
3 BJ

Metcon/HIIT

Workout

AMRAP 15

15 cal ski
15 dips
15 rdl
15 devil press

TIME CAP 20
20 single leg raises bending knee
20 floor chest press
20 alternating biceps curl
20 bear hug step ups
20 russian twist
20 cal row