Cardio/core
8 stations circling the room
3 people Per station
3 sets 2 laps
Timer 1 - under cardio
40:10 -maintainable pace
30:15 - push pace
20:20 - all out
Bike
Russian twist with DB 20/15
Box Single leg knee drive (keep leg on box split up each set Left right)
Wall ball overhead high knees (full extension of arms, knees break waist barrier)
Battle rope lunge slam
Hanging L sit rig option hanging tuck (hold position)
Kettle bell swing (American)
Ladder ice skaters
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