12 April 2022

RX

Strength/Skill

5 Rounds for time
5 Bench Press
5 Pull ups or 10 Ring row

Workout

AMRAP11

5 T2B
7 HRPU
9 Box dips

VO2

Workout

EMOM 25MIN

15 Wall balls
12 Plank walkout
20 Prisoner squats
25 KB swing
12 Hand release burpees
REST 60 SEC

RedZone

Workout

AMRAP 25

3 Lap Run
10 KBL Sumo DL High Pulls
10 Burpees

Freeze

Workout

1.Band bicep hold
2.Band pull apart hold
3.Band chest press hold
4.DB Lat raise hold
5.Triceps dip hold
6.Plate OH hold

x3 Rounds