1:30 On :30 Off - 2x3 (Amraps)------------(1)------------8-12 Lateral Shoot Through Burpees + ME Pike Over In RT------------(2)------------Int 1.) DB Complex Right
Int 2.) DB Complex Left------------(3)------------600-800m Bike + ME Heavy Jump Rope
Station 1 & 3: Try and begin movement 2 with :30-:45 seconds remaining
Station 2: Half Turkish Get Up (To Standing), 6 DB Non alt. Hang Snatch, 3 Non Alt OH Rev Lunge, Half TGU (To Ground)
4 sets
Station 1 -
8 Dbl RDL
10 Push-ups + DB Pull Through (PU + 1 Pull Through = 1 rep, do 10)
Station 2 -
:30 wall sit
10 Dbl KB Walking Lunges
8 KB Front Squats
:15 ME on Bike
Station 3 -
Slider Plank Crawl d&b on turf + 20 mountain climbers at each end
**4 quality sets of each station, can start anywhere and rotate about every 2 mins