Warm up
3 rounds steady of:
3 laps jog/back pedal
1 lap hi knees
1 lap butt kicker
then
back twist
pvc passthru
leg swing
Workout
2 rounds of each quintuplet
1min at each station for max effort,
10sec to move to next station
1min rest after each round
A.
Row
KB SDLHP 44/35
KB toe tap
KB swing 44/35
Box jump over 180deg 24/20
B.
MB Squat clean 20/14
MB Butterfly sit up
Wall ball 20/14
MB Mountain climber
Side plank twist
C.
Rope climb
Hurdle lateral shuffle
HR Push up
OHD alt. lunge 25/15
Burpee
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