Warm-up: Group Dynamic
- 2 minutes of movements
- :20s Lateral Hops, Air Squats, Up-Downs
- Pigeon Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 Minutes x 5 Rounds
- 200 Meter Run
- 2 Squat Cleans
*Can be done as touch n’ go or drop singles
*Start light (around 60%) and build
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Workout: 3 Intervals (1 Minute Stations / :15s Transition)
- Station1: Max Box Jump Overs (24”/20”)
- Station2: Max Front Squats (95/65)
- Station3: Max Calorie Row/Bike/Runner/Ski
- Station4: Rest
*3 Scores:
- Total accumulated reps through all 3 working stations
- Brand new score for each interval
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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)
- Station1: Max Box Jump Overs (24”/20”)
- Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
- Station3: Max Calorie Row/Bike/Runner/Ski
- Station4: Rest
*3 Scores:
- Total accumulated reps through all 3 working stations
- Brand new score for each interval
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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