8 stations circling the room
3 people Per station
3 sets 2 laps
Timer 1 - under cardio
40:10 -maintainable pace
30:15 - push pace
20:20 - all out
Ladder sprints (suicides) on turf set up 4 levels of cones
Rowers
Box Single leg knee drive (keep leg on box split up each set Left right)
Scissor Jack punches option: with light DB’s
Ab rollers
Kettle bell swing (American)
Rip 60 jump squats option: add bands
Hollow core Alt knee crunch
videos:
Scissor Jack Punches
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between