22 March 2022

RX

Strength/Skill

5 Rounds
3 Pull up
6 Push ups
12 Barbell row

Workout

20 Cal
then 2 Rounds of
5 – Deadlift (heavy)
10 – Step up with KB
15 – Sit up

Vo2

Workout

500m Rowing 20

KB Swing

2o Push up

20 Alt Toe Touches

RedZone

Workout

6 Rounds
25 min time cap

3 Laps run
20 air squats
15 Dbl Snatches
10 Box jump over
5 burpee

 

Metcom/Hiit

Workout/Metcon

Part 1
20 jumping jacks
20 PU
20 jumping squats
20 side to side abs

Part 2 x 3
20 seconds hold squat with plate
20 triceps with db
20 sumo squats
20 seconds plank