20-10 beat the clock

20W-10W (try to beat the clock)
https://www.youtube.com/watch?v=gHJWNntk9hU

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

Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles