RX

Strength/Skill

5 Rounds
2 F Sqt
2 Split jerk

Workout

30 Knees to chest
15 BBJO
3 Lap run
20 K2C
10 BBJO
2 Lap run
10,5,1

Vo2

Workout

25 MIN HIIT

10 BURPEES
20 KB SWINGS
10 BOX JUMP BURPEES
20 SLAM BALLS
10 DB THRUSTERS
20 V-UPS

30 SEC REST AFTER EACH ROUND

RedZone

Workout

Buy in 25 burpees

5 rounds

3 lap run
20 kbl swings

Buy out 25 burpees

Metcon

Workout

ABS
Part 1 x 3
– 10 Perfect st.
– 10 Inchworms
– 10 Good mornings

Part 2 – 30′ each
– Side Plank x 2 (right and left)
– Leg raises
– Russian twist
– M. climbers
– V ups
– Plank (up and down)