8 stations circling the room
3 people Per station
3 sets 2 laps
Timer 5- under cardio
30:10
30:10
30:20
Assault Bike
A-jumps
8 Swiss ball mtn climbers to 2 push ups
Reverse burpees/option butterfly crunches
Devil presses
Rig: Chin up holds
Quick step hurdles (good for change of direction)
Sleds push/pull
CORE BURNOUT 5-7min
Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2
Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set