9 stations each
3 people Per station
3 sets 2 laps around each station
Timer 1 - under cardio
40:10 -maintainable pace
30:15 - push pace
20:20 - all out
Sled push/pull
Fire hydrants
Burpee box jumps
Low squat swings
outside3 Jack presses to Sprint 10yrds. Place mats outside to set DB’s on
Battle ropes lunge slams
KB Kneeling wood chops
Bench hops
7min abs- coach chooses
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