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8 stations each
3 people Per station
3 sets 2 laps around each station
Timer 1 - under cardio
40:10 -maintainable pace
30:15 - push pace
20:20 - all out
1-sled push pull
2- side plank oblique crunch
3- Battle ropes lunge slam
4- iso crunch press
5-DB Snatches
6- burpee to target (burpee then jump and touch approx 6 inches up on rig.)
7- rig hanging flutter kicks
8- American KB swings 50/35
9-rip 60 Jumps squats
Iso crunch press
Rig hanging flutter kicks
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