1:20 ON :40 OFF -2x2 (AMRAPS)------------(1)------------:30 Hammer +:20 Burpee + :30 Hammer------------(2)------------20 Slam Ball + ME Wall Sit------------(3)------------200m Run + ME Mountain Climber------------(4)------------20 KB Swings + ME Bike
Station 1: Hammer = Sledge Hammer Hits
3-4 sets
10 Elevated KB RDL + Squat
15 Banded Hamstring Curls
10-15 Seated Dumbell Z-Press
6-8 Slider Curtsey Lunge per side (add wreck bag if able/desired)
6-8 Dbl DBBurpees + 50m Farmer’s Carry down and back
:30 Star Plank each side