8 stations circling the room
3 people Per station
3 sets 2 laps
Timer # 5
30:10
30:10
30:20
Sleds push
Box step up to alt lunge
Ladder in/out jump squats- yellow long ladders
Rowers
Cone quick feet - 3 quick taps stay on toes side hurdle over cone
Outside sprint cone to cone- 20 yards
Ab rollers
Low plank oblique dips
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
SOH-Push or Jerk Press 6x6 build to a heavy 70% of 1RM in-between each set 25 DU/60 singles -Drop 10% for Max reps. Rig 15min - running timer OTM: 20 min 4 rounds M1 12/10 Pull ups M2 6 DL & 4 hang p
