WARM UP

1st Set :90
2nd Set :60
3rd Set :30

• wall sits
• push up – bottom hold
• v-sit hold

-then-

20:10 x 4 Rounds:

• turf width side shuffle + alt KBS

MIXED CIRCUITS

A. :45 Stations x 4 Rounds:

• alt kb strict press
• banded sprint to back peddle (fixed to rig)
• trx rear delt flys
• rower sprint
• ab wheel

B. :30 Stations x 4 Rounds:

• deficit push ups
• down backs
• banded UH rows
• alt rev bw lunges
• ball exchange
• side plank – L
• side plank – R