Fitness and Performance
Teams of 2,
Alternating fulls sets
4 minutes at each station
2 minute rest between each station
STATION 1 = 3 Tire Flips + 12 Russian KB swings
STATION 2 = Row 10 calories + 10 DB thrusters
STATION 3 = Ski erg 8 calories + 8 dips
STATION 4= Airdyne 10 calories + 10 box jumps
Sport
10 minutes:
Strict HSPU progressions
10 minutes:
Strict MU Progressions
10 minutes:
Jerk Balance x 3’s
10 minutes:
Work up to heavy 3 OHS
