RX

Strength/Skill

2 Round

 1#
12 Z PRESS DUAL DB 20/12,5
12 DUAL DB ROW
2#
24 SINGLE DB ALT HANG SNATCH
24 SIT UPS
3#
36 DUAL DB SUITCASE DL
36 Russian twist

Vo2

Workout

VO2 HITT (25 MNS)

10 BOX JUMP WITH SLAM BALLTHROW
5 SHUTTLE SPRINTS INTO BEAR CRAWL
10 SLAM BALLS
15 BUTTERFLY SITUPS
10 PLANK WALKOUT

RedZone

Workout

AMRAP 25

50 Rope skips
40 Bicycle crunches
30 Jumping Jacks
20 Dbl shoulder press
10 burpee box jump over

Metcon

Workout

Part 1
– 4 laps running
– 5 minutes bike
– 4 laps running

Part 2 AMRAP 30
– 20 wall ball
– 1 lap farmer walk (single arm over h.)
– 20 burpees over plate
– 20 plate step box