20-10 beat the clock

A. Gorilla row- dead-lift (4 within the 10 sec )

4x

rest 30 sec between each station

B. Russian twist (small med ball) – run turf (advanced do half way then all the way) –

4x

C. lat jump (over rope and back )- rope power slam (8)

4x

D. Band chest press- jumping row (5)

4x

E. Band Front squat/ band press (7) black/purple

4x

F. weighted Wall sit- jump squats (7)

G. Jumping pullup – bosu pushup ( 5/8) Or trx row -pushup

4x

Abs

25 W sec

Side plank pulsating R hold R

L -L

One legged V-up R

L

bicycles

do A-G 20-10 beat the clock section 3x each