17 March 2022

RX

Strength/Skill

EMOM35
Deadlift 60/40
Cal on row
Bent over plate row 30/10
Slam ball
Dragon race
Rest

Vo2

Workout

Emom (25min)

20 Jumping jacks
15 Over shoulder wall ball throw
10 Thrusters
15 Shoulder taps
20 Sits ups
10 Hand release push ups

RedZone

Workout

Amrap 30

3 lap run
30 Russian twist w/ dumbbells
30 mountain climber
30 air squat
30 1 arm push press w/ dumbbells

Metcon

Workout

Part 1
20 HR PU
20 reverse lunges
20 curl biceps
20 burpees

Part 2
4 Laps running
8 sumo squats
4 Km row
8/8 bent over row