13 April 2022

RX

Strength / Skill

5 Rounds for time

200 Meter Row
80 Meter Farmer Carry
8 Single Dumbbell Devil press

Workout

500Meter on Bike
10 BJO
15 Sit up

VO2

Workout

X5 ROUNDS

1 KM spin
10 Box jump burpees
20 Walking lunges
10 Devil press
15 V ups
20 Russian twist

RedZone

Workout

EMOM 30

Min1: 10 Cal Row
Min2: 15 Push Ups
Min3: 15 Lunges
Min4: 15 KBL swings
Min5: Rest

 Freeze

Workout

1. Side Candle L&R (15 sec each)
2. Dead bug hold L&R (15 sec each)
3. Single leg plank L&R (15 sec each)
4. Hollow hold (30seconds)
5. Side Plank (15 sec each)
6. Bike twist hold L&R (15 sec each)

x3 Rounds