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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
Sled push/pull
Explosive push up burpee
Squat hip rotation
Wall balls
Sitting Box jumps
DB swing curl lunge 35/25
Battle Ropes
Slider MTN climber push-ups 10-2 or 6-2
Hollow core plate OH extensions
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Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes