High reps 10-12 at each station select weights appropriately.
This is a 20 second work /10 second recovery for 8 rounds at each station with a 1 minute rest in between.
- Barbell Bent Over Rows
- Barbells Lateral Hops w/Squat Thrusts
- Barbell Thrusters
- Barbell Squat Jumps
- BarBell High Pulls
- Barbell Floor Press w/ Hip Bridge
At the 1 minute rest make the appropriate weight change where needed.