1 April 2022

RX

Workout

5 Rounds
M1 -Max EB Squat
M2- Max cal row
M3- Max EB Push press
M4- Max burpees
M5 – Rest

Vo2

Workout

EMOM 30

20 KM Spin Target

Every min change in intensity
( High and low resistance min  MIN RPM 80)

RedZone

Workout

30 min AMRAP Cardio+ Abs

3 Laps run

40 Bicycle Crunches
30 High plank foot tap
20 Russian twists
10 box jumps

HIIT

Workout

Part 1 x 3
15 Plate OH
15 Jumping box
15 Floor press (DB)
15 Short SU

Part 2 x 3
20 Plate OH
20 Jumping box
20 Slam ball
20 Burpees over ball
2 Laps running

Core

Workout

(12-20 min)

E3mom

15 Kneeling ground to over head (R)
15 Z press
15 Kneeling ground to over head (L)

X 3 = 9 min

CORE

EMOM

15 Sit ups
15 Leg raises
15 L sit hold
15 Side jack knives
15 Dead-bug
15 Wipers

X2 = 12 min”