1sections
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- shuttle sprints
2- flutter kicks option hold a weight OH
3- Russian twists 20/15
4- box overs
5- DB Snatches
6- chin up hang (muscle endurance)
7-kb swings American 55/35
8- rip 60 squat jumps
This complex is a type of complex called a variation complex in which the first lift is designed to correct a technique error with the...
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