RX

Strength/Skill

40 Sec Work 20 Sec rest  for 6 Rounds
KB Front squat

Workout

AMRAP 14
1 Pull up
10 KB Walking Lunges
15 Sit ups

ADD 1 Pull up every round of

Vo2

Workout

EMOM 25MIN

20 PRISONER SQUATS
15 PLANK WALKOUTS
25 SLAM BALLS
15 PLATE HOLD BOX STEP UP
2 LAPS
20 WALL BALL SIT UPS
REST

RedZone

Workout

5 rounds

– 500 m row
– 20 KBL Swings
– 20 pushups
– 20 Alt toe touches

Metcon

Workout

EMOM

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