1.) 2 Rounds (0:00-12:00)
- 1:00 Machine of Choice (Bike/Ski/Row)
- 50’ Banded Lateral Monster Walk
- 12E 3-Direction Calf Raise
- 8E Super Lunge Rotations (2nd Round: Lateral Lunge)

* With remaining time, brief BURN and allow athletes to prepare their stations to start.

3.) (42:00-45:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Seated Forward Fold

E.S.D. Notes:
Perform each movement within the allotted time. Whatever time left over during each station is rest. Sled work can be performed as a Push, Forward Drag (Straps), Reverse Drag, or a Reverse Hand over Hand Pull (Rope). Feel free to switch it up each round if you would like, but insert some variation. You will complete 100’ per side carrying a singular KB for a total of 200’ per interval. Floor would optimally be set up with a distance of 50’ to complete 100’ if moving down and back.