29 June 2022

RX

Strength/Skill

Min 1 to 10

Emom 10
1- 5 Hang Power Snatch 20/25
2- 5 OH Squat  20/15

Min 12 to 30

10 Rounds of

500 Meter Bike
5 Push press 30/20
50 Meter Farmer carry 20/14

V02

Workout

5 ROUNDS

1KM SPIN
10 BOX JUMP BURPEES
15 WALL BALLS
10 SINGLE ARM THRUSTERS
10 DEVIL PRESS
10 BUTTERFLY SITUPS

RedZone

Workout

25 min

20 KBL Swings
15 box jumps over
10 burpees
5 laps run

Metcon

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