Cardio/core
8 stations Snaking the room
3 people Per station
3 sets 2 laps
Timer 1 - under cardio
40:10
30:15
20:20
DB Jack press to sprint (5 jack presses sprint length of turf or cones outside)
Ab mat sit-ups
Burpee ball slams
DB pull throughs (high plank pull DB from one side to the other)
Bench hops
Bicycle crunches
Bosu ball quick feet
TTB or knee raises, leg lifts
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets