10 March 2022

RX

Strength/ Skill

EMOM 36
M1-  12/10 Row
M2 – 10  Power Snatches
M3-  10 BJO
M4-  10 DB Squat
M5-  20 Sit up
M6-  Rest

VO2

Workout

7KM SPIN ( EVERY KM)

15 Slam balls
20 Mountain Climbers
5    Burpees
10  Box Jump
10  Push Ups

RedZone

Workout

Buy in 25 burpee

5 Rounds

3  Lap run
20 KBL swings

Buy out 25 burpee

Metcon

Workout

Part 1
10 SU
1 Lap side to side with bands
10 side to side SU
1 Lap running

Part 2
100 SR
100 air squats
500 m row
5 wall walks
10 HR PU
500m run
20 lunges (forward and back)