RX

Strength/Skill

EMOM 10
Strict press
AKBS

Workout

1000meter Row
30 Burpees
30 Thrusters

Vo2

Workout

7KM SPIN ( EVERY KM)

15 SLAM BALLS
20 MOUNTAIN CLIMBERS
5 BURPEES
10 BOX JUMP
10 PUSH UPS

RedZone

Workout

Amrap 30

3 lap run
30 russian twist w/ dumbell
30 mountain climber
30 air squat
30 1 arm push press w/ dumbell

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)