9 May 2022

RX

Strength/Skill

8 Back Squat
8 Flag down

Workout

5RFT
20 BJ
25 Feet KB Walking lunges
10 DL 60/40

Vo2

Workout

Super 12 x 5 rounds

12 DB Snatches
12 Wall balls (Full range)
12 Box jump
12 Shoulder taps
12 Plank walkout
12 Prisoner squats

60 sec rest

RedZone

Workout

25 min EMOM

MIn1: 10 cal row
Min2: 15 dumbell Thruster
Min3: 10 cal row
Min4: 15 burpee
min5: Rest

HIIT

Workout

Part 1
4 Laps running

Part 2 – EMOM – 30
1- Lunges
2- Jumping jacks
3- PU
4- Step box or box jump
5- Run
6- Dips (box)