31 March 2022

RX

Strength/Skill

8 Rounds of

8 DB Snatch
8 Burpees over DB
8 HRPU
8 Cal row
8 knees to chest
8 AKBS
8 Box jump over
8 Cal on bike

Vo2

Workout

Amrap 25

15 Renegade row
20 KB Swings
5 Shuttle run with bear crawl
10 Box jump with slam ball
15 Plate to overhead
10 KB Sumo pulls

RedZone

Workout

Part 1- 6 min AMRAP
10 cal row
15 goblet squats

rest 1-2 minutes

Part 2 – 6 min AMRAP
10 cal row
15 push ups

rest1-2 min

Part 3 – EMOM 6 min
10 cal row
15 burpee

Metcon

Workout

Partners workout – IGIG

100 – 80 – 60 – 40 – 20 – 10

Air squats
Kb swing
Wall ball

Total = 6 rounds ( after every round, run 4 laps)

Flow

Bring your own mat