Unloaded
3 Rounds
40sec On, 20sec Off
Station 1) Wallball Slams – L: 20/14; S: 30/20
Station 2) Row or Bike
Station 3) Plank – add a plate to your back if possible
Station 4) Jumping Pullups
Station 5) 2-DB Push Press – L: 30/20; S: 50/35
Station 6) V-Ups
Station 7) Wallball
Station 8) Bike or Row
Station 9) Box Step Overs
Station 10) RKBS – L: 53/35; S: 70/53
-rest 2min after completing 10th station
Run Programming
Run L: 30min; S: 45min – easy
+
4 Rounds
Run 100m – fast
Rest 2min
+
Run 200m – fast