RX

Strength/Skill

A- 21.15,9
Front squat
Cal row

B- Fortime
100 Walking lunges
100 Box jump
100 Sit up
Accumulate 3 min Plank

Vo2

Workout

7KM SPIN ( EVERY KM)

15 SLAM BALLS
20 MOUNTAIN CLIMBERS
5 BURPEES
10 BOX JUMP
10 PUSH UPS

RedZone

Workout

25 MIN

10 DUMBELL THRUSTER

10 *
20 MOUNTAIN CLIMBERS
10 *
20 PUSH UPS
10 *
20 TRX/RING ROW
10 *
20 SIT UPS
10 *
20 BOX JUMPS
-REPEAT IF TIME ALLOWS

Metcon

Workout

Part 1
– 20 jumping jacks
– 6 laps running
– 2 KM bike

Part 2 x 3
– 20 slam ball over shoulder
– 20 jumping squats
– 20 PU
– 20 box jump