27 April 2022

RX

Strength/Skill

5RFT
15 Thrusters 30/20
15 Burpees over bar
400meter Run

Vo2

Workout

EMOM (25MIN)

20 JUMPING JACKS
15 OVER SHOULDER WALL BALL THROW
10 THRUSTERS
15SHOULDER TAPS
20 SIT UPS
10 HAND RELEASE PUSHUPS

RedZone

Workout

5 rounds

500 m row
20 KBL Swings
20 pushups
20 Alt toe touches

Freeze

Workout

1)Side Candle L&R (15 sec each)
2)Dead bug hold L&R (15 sec each)
3)Single leg plank L&R (15 sec each)
4)Hollow hold (30seconds)
5)Side Plank (15 sec each)
6)Bike twist hold L&R (15 sec each)

HIIT

Workout

Part 1
60 Kcal row
2 Km bike
2 Km run

Part 2 x 4
20 Shoulder taps
20 Dunkey kicks
20 HR PU
20 Bridge (plate or DB)
20 Side dunkey kicks