25 April 2022

RX

Strength /Skill

5 RFT
10 Back Squat 40/30
10 Lunges with weights
30 Sec Plank

Workout

E2Min for 16
6 T2B
Rem time step with weight

VO2

Workout

EMOM (25MNS)

15 DB Snatches
15 DB Front Squats
15 Renegade Row
1 LAP( 2 burpees every corner)
15 Wall Balls

RedZone

Workout

For time:

2K Row

20 burpee box jump overs
40 sit ups

2K Row (beat the previous time)

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

HIIT

Workout

Part 1
4 Laps running

Part 2 – EMOM – 30
1- Lunges
2- Jumping jacks
3- PU
4- Step box or box jump
5- Run
6- Dips (box)