RX

Strength / Skill

5    RFT
10 Back Squat 40/30
10 Lunges with weights
30 Sec Plank

Workout

E2Min for 16
6 T2B
Rem time step with weight

VO2

Workout

SPIN CITY

on the min change the resistance
for 15mn

Low Resistance
Medium Resistance
Hard Resistance
rest 2mn after cycle

 

10 DB front squats
20 Jumping Jacks
10  Burpees
2    Laps
Rest 2mn

Spin  Finisher Sprint 10MN

RedZone

Workout

10 km bike
Every 1K 10 burpees