Warm Up: 400m or Down and Backs
30 Sec Each Move: 2 sets (alternate)

1. Jump Rope/ Knee To elbow 

2. Palio Chair/ Air Squat 

3. PVC Press/ PVC Pass Thru 

Every 2 Minutes for 6 sets 
6 Front Squats 
*Light to moderate loading

3 Rounds: 
1:30 Stations 
:30 Rest b/t Stations 
No Rest b/t Rounds 

Station 1
20 Kb Swing 
into…
Max Wall Ball 

Station 2 
Moderate Pace Row 

Station 3 
20 Wall Ball 
into…
Max Kb Swing 

Station 4
Moderate Pace Row