Rx

Strength/Skill

AMRAP 40

5 Burpees over bar
10 DL
15 Slam ball
20 Air Squat
25 Sit ups

Vo2

Workout

30min cap : FRIDAY FUN DAY

8km spin
40 slam balls
40 butterfly sit ups
3min plank
30 push ups
25 v-ups

RedZone

Workout

30 min AMRAP Cardio+ Abs

3 Laps run

40 Bicycle Crunches
30 High plank foot tap
20 Russian twists
10 box jumps

Metcon

Workout

PART 1
– 20 push press
– 2 min row
– 20 side raises
– 2 min row

AMRAP 30
– 15 jumping squats
– 15 salam ball
– 15 wall balls
– 15 DB DL