22 June 2022

RX

Strength/Skill

10 Sec Work 20 Sec rest for 10 rounds
Deadlift 65%

Workout

EMOM 20
20 KB Swing
10 Burpees over KB
20 Plate to OH
10 BJO
20 sit ups

Vo2 

Workout

5 ROUNDS

1KM SPIN
10 BOX JUMP BURPEES
15 WALL BALLS
10 SINGLE ARM THRUSTERS
10 DEVIL PRESS
10 BUTTERFLY SITUPS

RedZone

Workout

AMRAP 25 min

25 kbl swings
25 cal row
25 V-ups
25 Plate OH Lunges
25 Mountain Climbers

Metcon

Workout

Part 1 x 3
– 20 QB swing
– 100 Skipping rope
– 20 Kcal row

Part 2
– 8 Laps running
– 10 HR PU
– 2 laps farmer walks
– 20 step box with DB