09 February 2022

RX

Strength/Skill

EMOM 10
Pull up
Barbell row

Workout

21,15,9
KBDL
KBS
Burpees

Vo2

Workout

Wednesday Blues

10 Slam Ball LAM BALL
10 DB Snatches
2 Burpees (Full)
8 Slam Ball
8 DB Snatches
4 Burpees
6 Slam Balls
6 DB Snatches
6 Burpees
4 Slams Balls
4 DB Snatches
8 Burpees
2 Slam Balls
2 DB Snatches
10 Burpees

X 2 Rounds Beat Your First Time Set

RedZone

Workout

Run/med ball slam
Pick a heavy ball

Buy in 20 Devil Press

2 Lap run – 1 med ball slam
2 Lap run – 2 med ball slam
2 Lap run – 3 med ball slam
2 lap run – 10 med ball slam

Buy out 20 Devil Press

HIIT

Workout

Workout x 4
2 min bike
2 min row
2 min running
10 air squats
10 side to side SU