Warm Up: 45 sec work 15 sec transition
Ski
Prowler Push
Farmer Carry
Push Ups
Bike
Performance:
Push Press = 5 x 3
Seated Military Dumbbell Press = 4 x 8
Upright Row = 3 x 12
Seated Lateral Raises = 3 x Rep
Fitness:
15 min AMRAP…Go UP 2 each Rd!!
KB Swings
Burpees
Box Jumps/ Step Ups
Cashout: 1-10 Sit up/ Russian Twist/ V Up
Extra Credit: Perform another round of warm up @ max effort each station