11 March 2022

RX

Strength /Skill

AMRAP 301 Lap run
1 Devil press
1 Knees to chest
100 Meter Row

then 2.3.4…..
Row 200,300,400

VO2

Workout

POWER OF 10

10 KCAL spin
10 Slam balls
10 Renegade rows
10 KB front squat
10 Snatches
10 Push ups
10 Walking lunges
10 Wall balls

AMRAP25MNS

RedZone

Workout

AMRAP 30

20 CAL bike
20 Mountain climbers
20 V ups
20 1arm thruster

HIIT

Workout

Part 1
10 minutes bike
5 minutes running

Part 2
600m row
10 inchworms
10 DB front squats
6 laps running
10 BB front squats
20 burpees