Fitness:
Every 2 Minutes for 16 Minutes (4 sets each), alternate between the following 2 stations.
Station 1 (First 2 Minutes) – Walking Lunges x 16-20
Station 2 (Second 2 Minutes) – 45-60 seconds static midline hold (Plank/Side Plank/Hollowbody)
Performance:
Every 4 Minutes for 16 Minutes (4 Sets)
Back Squat x 8 @ 60,65,70,75%
Fitness:
With a Partner, complete the following:
21,18,15,12,9
– Burpee
– Box Jump Overs / Box Step Overs
– KBS
*While person 1 does the first 21 reps, person 2 rows for calories. When person 1 finishes, person 2 does the 21 reps while person 1 rows for calories. You will continue with this pattern through 18,15,12,&9.
*Post your total calories in comments.
Performance:
Complete the following for time:
21/18/15/12/9
– Burpee Box Jump Over (24/20)
– KBS (70/53)