21 November 2021

RX

Strength/Skill

For time
100 Walking lunges B/W
100 BJ 60/40

Workout

EMOM 20
10 KB Thrusters
10 Burpess over KB
10 Dips
10 10meter Shuffle Run
10 T2B

VO2

Workout

(paired up vo2): X 4-5 rounds

pyramid rounds (+5 increase in work -5 on rest) starting on 30/30

Plank jacks

Suicides

Jump Squats

Ball throw sit ups (sitting facing each other)

Back to Back med ball passes. (left, right ,over and under)