30 seconds of: Jump Rope 1:30 Sec
- Air Squats
- Alt Rear Lunge
- Alt Lateral Lunge
- Alt Alterior Reach
- Alt Groiner w/ T-Stab
- Alt V-ups
- Alt Crab Reach
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are BB Ground to Overhead the second 8 are BB Push-ups, the third 8 intervals are BB Front Squat , and finally, the last 8 intervals are BB Rows.
There is no rest between exercises.
EVERYONE MUST Post total reps from all 32 intervals to the white BOARD!!!! Keep track with chalk.
Endurance & Core: 5 Rounds
- 25 Sit-ups
- Sprint to end of parking lot and back