20 February 2023

VO2

Workout

db complex AMRAP (35min)

10 Strict Press
10 Hanging Overhead Swing
10 Renegade Row
10 Squats
10 Thrusters
10 db Half Burpee Snatch
10 db Mountain Climbers
10 db V -ups

RedZone

Workout

Big week energy 30min

EMOM STATION

Battle Rope
Tyre flip burpee
Farmers carry pile ( mixed weights db w
kb)
Atlas stones 10 kg wall balls ( 40,60,80,100)
Arm assault on bike
Plank on stability ball

Metcon/HIIT

Workout

AMRAP 15
12 cal Ski
5 Burpees
12 cal Row
5 Devil Press
12 cal Air Bike

AMRAP 15
50 Skipping Ropes
12 Thrusters
12 Push Ups
12 V-ups