24 January 2022

RX

Strength/Skill

10 min for heavy

5×3 back squat

Workout

5 rounds EMOM

M1 12 Thruster
M2 12 Burpee Over bar
M3 Max cal Row
M4 Rest

Vo2

Workout

Monday is Fun Day

15x plate overhead press
2 Laps wall ball run
Bear crawl plate push
3mn spin sprint
20 Hand release push ups
20 Squat with alt standing toe tap

5-6 Rounds with diminishing rest time
Starting at  90SEC- 80-70-60-50-40

RedZone

Workout

A-4 RFT (Rounds for time )

4 Min Run, E30 Sec on the 4 min 5 sec sprint
400m Row

B- 7 RFT
5 Burpees
7 Sit ups
9 Shuttle run