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FITNESS EXPRESS

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run Box Jump Overs

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

 

FITNESS

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run Box Jump Overs

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run Box Jump Overs

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

A. In 15 minutes or less, build to today’s “heavy”… Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 75-80% of today’s heavy single

B. Every minute on the minute for 21 minutes (7 Sets):

Minute 1: 8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)

Minute 2: 10 Kettlebell Thrusters (24/16 kg)

Minute 3: 15/10 Calories of Assault Bike

C. Two sets of:

Banded Good Mornings x 40 reps

Rest 30 seconds

Banded Hamstring Curls x 30 reps

Rest 30 seconds

D. One set of:

3 Minutes of Banded March