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
rowers
Broad jump Duck walks
wall balls
reverse burpee
Butterfly sit ups
Alt climber to plank jump
Battle ropes lunge slams
Single KB squat cleans
Foam roller reaches
9
6
8
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