Posted on May 24, 2015

A. Every 90 seconds x 6 (3 of each set);
Set 1 – 4 Med Ball Turkish Get Up (2 on each side)
Set 2 – 10 x Barbell Squat Jumps 20/15kg

B. In teams of 4 or 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Box Jump Overs 24″/20″
Station 4 – 30 KB Goblet Squats 24/16k

Athlete A starts on the Row, when the 300m is complete they move forward to Push Ups and Athlete B steps onto the Rower etc. The athlete can not leave their station or advance until the station ahead is clear.



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