Cardio/core and a strength movement paired in each section
-4 sections
-2 laps - water break in between laps
-Timer Mix Burnout
-Goal- get as many reps/calories as possible with correct form.
-Try to beat or maintain score for the 2nd lap.
Work 1:45
Rest .30
Move .45
Red:
Fire Hydrants -red and Black bands
Assault Bike
Blue:
DB Alt Chest press with iso hold at the top 55/25
Burpee Box Jumps 24/20
Green:
BB Nose Breakers 55/35
Banded shuffle -each cone is 1 rep -2bands
Yellow:
BB Front Squats 95/65
Rowers
Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap.