29 March 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

V02

Workout

Amrap 30mins

500M Row
6 Line box step up
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)

Flow

Bring your own yoga mat