RX

Strength/Skill

“Min 1 to 10

Emom 10
1- 12 KB Squat
2- 10 Box jump

Min 12 to 20

AMRAP 8
8 Lunges
8 T2B

Min 22 to 30

For time TC-8
50 Step KB Squat
50 Sit up
5 Lap run with Sand bag”

Vo2

Workout

FILTHY 50 25mns

50 box jump
50 push ups
50 walking lunges
50 kb swings
50 wallballs
50 v ups
50 back extension
50 burpees
50 air squats
50 plank walkout

RedZone

Workout

30 med ball slams
30 box jumps
30 Jumping Jacks
30 plank push ups
rest 30s

20…
rest 20s

10…

Metcon

Workout

Part 1
– 15 Reverse lunges in the st
– 5 laps running
– 15 stiff
– 500 m row

Part 2 in 30 min
– 20 sumo squats
– 20 burpees
– 20 reverse lunges in the st
– 2 laps running