031618

Friday, 16March18

Group Warm-up: 2rds

  •  Group Jog x3
  • Dynamic Squats – 10
  • Group High Knee w/ Lateral Lunge x1 (side to side)
  • Groiner w/T-stab – 5/5
  • Shoulder Taps 10/10
  • Hallow Out – 30 sec

 

Kettlebell Pre-game: Flow this for 6 rds of 30/15

  • Squat Thrust / Kneeling Pop-up
  • KB Row (alt. Sides)
  • KB Clean and Press

 

Workout: 4 Rounds (1 Minute of work/ :15s of transition)

Station 1: Max DB/KB/BB Alt. Power Snatches
Station 2: Max Jump Overs (Hurdles)
Station 3: Max Calories on Bike or Double Unders Station 4: Max Goblet Squats
Station 4: Rest

*Score your total reps through all four stations for all four rounds