22 April 2022

RX

Workout

For Time Team of 2

Buy in 400m Sand bag Run

50 Hang SQT clean 30/20
40 Box jumps
10 Sync Burpees
50 KB Swing 24/16
40 OH Walking Lunges 30/20
10 Sync Burpees
50 FR SQ 30/20
40 TTB
10 Sync Burpees
Buy out 400m Sand bag Run

VO2

Workout

EMOM 30

20 KM SPIN TARGET

EVERY MIN CHANGE IN INTENSITY
( HIGH  & LOW RESISTANCE MIN RPM 80)

RedZone

Workout

AMRA 30

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

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