8 movements
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
Sleds push pull
Bird dogs
Devil presses
Wall ball hamstring curls
Hollow core db presses
balance trainer Alt push ups
KB sumo squat high pulls
Wall sit clam shells
Core Burnout
Coaches choice
Example:
4 movements
30:10 7-9min
Lap1 2 sets
Lap2-3 1 set each
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