6 December 2021

RX

Strength/Skill

10  RFT (40Min TC)
250 m Row
12   Cal Bike
12   BJ over
12   Burpees
30   Sec Plank
3     Lap run

RedZone

Workout

AMRAP (as many reps as possible)
TIME CAP 20MIN

2 box jumps
4 squat jumps
6 plate to overhead (10kg)
8 weighted russian twists (10kg)
10 mountain climbers
8 weighted russian twists (10kg)
6 plate to overhead (10kg)
4 squat jumps
2 box jumps