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
DB Jack presses
Plate squat presses
Box single leg knee drive
Devil presses
TTB
Battle ropes
KB Clean to Alt lunge
Core
7min-Abs
coach‘s choice
Close grip Bench press (triceps) 5 Sets For Total Load: 8 Close Grip Bench Press * Rest 2 Minutes Between Sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. Th
Close grip Bench press (triceps) 5 Sets For Total Load: 8 Close Grip Bench Press * Rest 2 Minutes Between Sets Workout "Cold Turkey" (sub 1600m run for bigger classes) For Time [35 Minute Cap]: 4,000/
Warm up 5 Rounds 1:30 on 1:30 Off -24 Rig Banded Deadlifts 53/35 KB -calories on rower ******Score is how many calories you get! 3 Sets of Each movement….. :30 seconds on :30 sec hold 1. Air Squat / b