10/4/24

Warm up

45 seconds of each

Goblet squat hold

Side plank-each side

Conditioning

Spend 90 seconds at each station Rest 30 seconds between

Three rounds 1-20 air squats + bear, walk, max distance, and remaining time (IRT)

2-Row 1 minute sprint, 30 second recovery pace

3-10 burpees + max dips IRT

4-Max double or single unders

5-30 sit ups + max flutter kicks IRT

6-Bike, 1 minute sprint, 30 second recovery pace