28 June 2022

RX

Strength/Skill

Min 1 to 10

Emom 10
1- Max knee to chest
2-  30 Sec Hollow body

Min 12 to 30

4 Rounds of

5 Pull UP
10 Deadlift 50/30

4 Rounds of

5 Double dumbbells’ Devil press
10 Bent over row 30/20

Remaining time
Plank

Vo2

Workout

AMRAP 30MIN

500M ROW
6LINE BOX STEPUP
15 SLAM BALLS
20 PRISONER SQUATS
5 BURPEES
5 HR PUSH UPS
500M SPIN

RedZone

Workout

AMRAP 25

40 cal on bike
20 mt climber
20 shoulder taps
10 push ups
10 renegade rows

Metcon

Workout

ABS
Part 1  x 3
– 10 Perfect st.
– 10 Inchworms
– 10 Good mornings

Part 2 – 30′ each
– Side Plank x 2 (right and left)
– Leg raises
– Russian twist
– M. climbers
– V ups
– Plank (up and down)