11 May 2022
RX
Strength/Skill
EMOM 10
Pull up
Barbell row
Workout
21,15,9
KBDL
KBS
Burpees
Vo2
Workout
EMOM 30MIN
2 LAPS
15 BOX JUMP
20 SIT UPS
20 H-R PUSH UPS
25 KB SWINGS
10 DEVIL PRESS
1 MIN REST
RedZone
Workout
10KM on the bike for time
Every K
5 burpee box jump
Metcon
Workout
Part 1
60 Kcal row
2 Km bike
2 Km run
Part 2 x 4
20 Shoulder taps
20 Dunkey kicks
20 HR PU
20 Bridge (plate or DB)
20 Side dunkey kicks