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
Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%
Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
