19 April 2022

RX

Strength /Skill

5 RFT
5 Strict press
10 Barbell Row
15 Slam ball

Workout

5 Rounds For time

Buy in – 25 Burpees

20 DB Snatches 12Plus
80m DB Farmer Carry  16Plus
20 Knees to chest

VO2

Workout

AMRAP 30MIN

500m Row
6 Line Box Step-up
15 Slam Balls
20 Prisoner Squats
5 Burpees
5 HR Push ups
500m Spin

RedZone

Workout

6km Bike
60 Med Ball Slams
6km Bike

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