9 stations circling the room

3 people Per station

3 sets 2 laps

Timer 5- under cardio




Between laps- 1:30 butterfly sit-ups

  1. Wall ball lunge slams

  2. Bench Hops

  3. Wall headstand push ups (option box push-ups or work on wall handstands)

  4. Knee get up box jumps

  5. DB Snatches 50/35

  6. Battle ropes

  7. High knee side hurdles with hop

  8. Banded single or double KB squat cleans

  9. Bird dogs

KB squat cleans

71 views0 comments

Recent Posts

See All

Back squats 6x5 70-80% of 1RM in-between each set 10 curls and press 30/20# Rig 15min - running timer switch bars for bent over rows. circuit 45:20 *top timer in strength Upper body:Back and Biceps Lo

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. PACE YOURSELVES!! *Row/bike pace should be similar to EMOMS. Look to hold or increase

Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body lowe