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9 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 with jump
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
2.
5.
3.
9.
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