9 stations each
3 people Per station
3 sets 2 laps around each station
Timer 6 - under cardio
35:15
Slam ball sprints -2 slams/sprint
Bear sprawls Jump
Wall balls 20/14
Bosu Alt push-ups
Wall sit bicep curls 25/15
Russian twists 20/15
Reverse burpee
battle ropes
KB squat cleans 45-55/30-35
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets