9 stations circling the room
3 people Per station
3 sets 2 laps
Timer 5- under cardio
30:10
30:10
30:20
Between laps-Burnout Lunge lunge burpee combo
Wall ball slam sprints
Bench Hops
Wall headstand push ups (option box push-ups)
DB plank pass throughs 50/35
DB low squats swings 40/30
High knee side hurdles
KB swings
In/out crunches
Bear/child pose to sprawls (hover the knees back into a child’s pose, explode into sprawl.
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat