21 April 2022

RX

Strength /Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R FOR TIME
5 Burpee Pull up
10 THR 40/30
15 KB Lunges
20 Shoulder 2 OH
25 Power Clean

VO2

Workout

AMRAP 25

15 Renegade Row
20 KB Swings
5 Shuttle Run with Bear Crawl
10 Box Jump with Slam Ball
15 Plate to Overhead
10 KB Sumo Pulls

RedZone

Workout

EMOM 30

Pick a heavy KBL

min1: 10cal Row
min2: 15 KBL swings
min3: 10 burpee
min4: 15 KBL swing
min5: rest

Freeze

Workout

1.Squat hold (LV2 W/ Plate)
2.Bridge
3.Lunge L&R
4.Donkey Kick Hold
5.Side Lunge L&R
6.Wall sits (LV2 w/ Plate)

x3 Rounds