30 March 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

Vo2

Workout

5 Rounds

1KM Spin
10 Box jump burpees
15 Wall balls
10 Single arm thrusters
10 Devil press
10 Butterfly sit ups

RedZone

Workout

25 min

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

HIIT

Workout

Part 1
60 Kcal row
2 Km bike
2 Km run

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

Core

Workout

(12-20 min)

12 min AMRAP

6 Burpees
8 Kb swings
12 Step ups

CORE

High crunches
Scissors
Elbow plank
Cross crunches
Knee to elbow v2
Arm & leg raises

30’ work
30’ rest

X3″