Warm Up: Down and Backs or 400m Jog
30 seconds each move: 2 rounds
Skaters, Jump Rope, S.A. Plank, Hollow Rock or Hold
4 SETS:
- 10 Db Bench Press
- 10 Seesaw kb rows
- 10 Hanging Strict leg or knee raises
4 sets for reps:
- 30 seconds on/ 30 seconds off
- Calories
- Thrusters (95/55)
- Lateral Overs (20/16)
SCORE = Calories + Reps
Cashout: Coaches Choice