26 May 2022

RX

Strength/Skill

For time

2000m Row
Accumulate 3 Min Plank
5000 m bike
Accumulate 3 Min plank
50 Burpees

VO2

Workout

 LUCKY 13 X 4 ROUNDS ( BEATING
TIME FOR EACH ROUND)

13 Push ups
13 Burpees
13 Box jumps
13 KB Swings
13 Back extensions
13 Air squats
13 Pullups
13 Knees Elbows
13 Mountain Climbers
13 Walking Lunges
13 Wall balls
13 Jumping Jacks

RedZone

Workout

4 rounds

2 KM bike

15 Push ups
15 DBL push press
15 Bent over row

Metcon

Workout

Part 1
1km bike
800 m row
1 min rest
200m row + 10 burpees
400m row +15 burpees
200m row + 20 burpees

Part 2 max round in 30 min
12 biceps curl
4 laps run
20 pri. squats
4 laps running
20 walking lunges