Timer 9.3
full body burner
35:15
3 sets :20 to get to your next station
9 movements 2 Laps
Circling the room
-Mixture of upper body lower body cardio and core movements
Assault Bike
Banded low squat side steps
Burpee box jumps
DB curl and Press 30/20
BB rig back Lunges 96/65
Rip 60 tricep extensions
Sissy Squats
KB/DB Thrusters 50/35
Balance trainer push-ups
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a