RX

Workout

5 Rounds
M1 -Max EB Squat
M2- Max cal row
M3- Max EB Push press
M4- Max burpees
M5 – Rest

Vo2

Workout

EMOM 30

20 KM SPIN TARGET

EVERY MIN CHANGE IN INTENSITY
( HIGH  & LOW RESISTANCE MIN RPM 80)

RedZone

Workout

30 min AMRAP Cardio+ Abs

3 Laps run

40 Bicycle Crunches
30 High plank foot tap
20 Russian twists
10 box jumps

Metcon

Workout

Part 1 x 3
– 15 Plate OH
– 15 Jumping box
– 15 Floor press (DB)
– 15 Short SU

Part 2 x 3
– 20 Plate OH
– 20 Jumping box
– 20 Slam ball
– 20 Burpees over ball
– 2 Laps running