9 stations circling the room
3 people Per station
3 sets 2 laps
Timer 5- under cardio
30:10
30:10
30:20
Sleds all push
Yellow Ladders - in/out squat jumps (bands)
Wall balls 20/14
Reverse burpee
Wall sit Alt shoulder press (high reps)
Agility hurdles lateral high knees
A-Jumps
Butterfly sit-ups
Moving planks
Back squats 6x5 70-80% of 1RM in-between each set 10 curls and press 30/20# Rig 15min - running timer switch bars for bent over rows. circuit 45:20 *top timer in strength Upper body:Back and Biceps Lo
Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. PACE YOURSELVES!! *Row/bike pace should be similar to EMOMS. Look to hold or increase
Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body lowe
