RX

Strength/Skill

EMOM 30

1- 15 KB SWINGS 24/16
2- 12 Cal row
3- 9 KB Squat
4- 12  SINGLE DB OH LUNGESS 20/12,5
5- 15 BURPEES
6/ REST

Vo2

Workout

AMRAP (30MNS)

10 DEVILPRESS
20 AIR SQUATS
10 PLATE TO OVERHEAD
20 RUSSIAN TWIST
10 PLANK PULL THROUGH
20KB SWINGS

RedZone

Workout

Run/dead ball slam
pick a heavy ball

Buy in 20 Devil Press

2 Lap run – 5  slams
2 Lap run – 10 slams
2 Lap run – 20 slams
2 lap run – 30 slams

Buy out 20 Devil Press

Metcon

Workout

Part 1 x 3
– 20 QB swing
– 100 Skipping rope
– 20 Kcal row

Part 2
– 8 Laps running
– 10 HR PU
– 2 laps farmer walks
– 20 step box with DB