Warm up:
Foam roll
3 rounds:
10 Push ups
25 Jump ropes
15 Air squats
Stations (60Sec each- 15 sec transition) 2x
1. Burpee battle rope slams (3 slams 1 burpee)
2. MB cross jump
3. MB side slams
4. SA KB swings (switch at top)
5. Dead bar hang
6. Manmakers (PU, row, stand up and press)
7. Hollow rocks
8. Burpee wall balls
9. Walking side Push ups
10. Rope ab slams
11. Jump lunges
12. Bike
With a partner: 10 Min
40y Resistance band pull run
40y Resistance band pull reverse run
40y Resistance side squat hops
8 L/R Band burpee w/WB press
15 Wall sit w/power jump holding MB
Burn out: 3-5 rounds if time
45S plank
15 L/R X’s O’s