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
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a