11 September 2022

Vo2

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row/spin
min2: 20 KBL swings
min3: 10 burpee
min4: 20 KBL swing
min5: rest

RedZone

Workout

part 1: 8min
America kb swing every 90 sec
15 jumping lunges

part 2: 8min
slam ball burpee over box wall

part 3:8mins
run every 90sec 5 burpees

90sec rest after every part

Metcon

Workout

Pairs wood – Time cap: 35 min
AMRAP/ Split however

200 skipping ropes
80 Kb cleans
80 jumping squats
60 sit ups
60 Db front squats
30 burpees facing db