RX

Strength/Skill

20 Sec Work 20 Sec rest
Front Squat 60%

Workout

5RFT
12 DB Squat
9 Knee to Chest
6 Box jump Burpess
3 lap Run

VO2

Workout

Renegade Rows
Loaded Push Ups
Russian Twist (pile 6 5kg plates on one side)
Plate Halos
Hack Squat (one person in a corner per time)
Seated Toed taps