RX

Strength/Skill

EVERY 3 MIN OF 15 MIN (5R)

5 FR SQ
10 BOX STEP UPS
10 DUAL DB DL
10/10 WALKING LUNGESS (no weight)

FOCUSE ON FQ

Workout

8 MIN AMRAP

7 DDB Squat
6 SB Burpees
5 T2B

Vo2

Workout

EMOM (25MNS)

15 DB SNATCHES
15 DB FRONT SQUATS
15 RENEGADE ROW
1LAP( 2 BURPEES EVERYCORNER)
15 WALL BALLS

RedZone

Workout

AMRAP 30 MIN

2 laps run
20 push ups
20 Sit ups
20 air squats

Metcon

Workout

EMOM

1- Run
2- v-ups
3- plank
4- full abs + plate
5- side to side abs
6- row