RX

Strength/Skill

10 RFT (40Min TC)
250 m Row
12 Cal Bike
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

Vo2

Workout

Death By

DB Snatches

Decline pyramid (30-29-28 all the way to 1)

RedZone 

Workout

1st round

30 Jumping Jacks
30 Mountain Climbers
30 Wall balls
30 Lunges
30 sec rest

2nd rounds

20 Jumping jacks
20 mountain climbers
20 Wall balls
20 lunges
20 sec rest

3rd rounds

10 Jumping Jacks
10 Mountain climber
10 wall balls
10 lunges
10 sec rest