General Warm Up (3-9)
:20 Station Progressions
Box step ups
Air squat
Step-step burpee
MB box step ups
MB front squat
Reverse lunge to tuck jump
Box jump 20”
Jump-step burpee
MB Thruster
Box jump (full height)
Full Wall Ball
Full Burpees
Overhead Squat Option : Front squat
Set 1: 3 Overhead Squats @ 70%
Set 2: 3 Overhead Squats @ 75%
Set 3: 3 Overhead Squats @ 80%
Set 4: 3 Overhead Squats @ 80%
Set 5: 3 Overhead Squats @ 80%
3 Second Bottom Pause On All Reps
Every 2:30
Mix Sculpting
-Cardio/core and a strength movement paired in each section
-3 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
Start athletes off at different pairs.
Pair #1
1:45 Fire Hydrants -red and Black bands
:30 Rest
1:45 Assault Bike
:45 move
Pair #2
1:45 DB Alt Chest press with iso hold at the top 55/25
:30 Rest
1:45 Burpee Box Jumps 24/20
:45 Move
Pair #3
1:45 DB Snatches
:30
1:45 Medicine ball Box Step ups
Water break
Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap.