Saturday
Warm-Up.
Band Distracted Pec Stretch x 60 seconds per side
Banded Passthroughs x 10 reps while at the bottom of the squat
Followed by…
Every minute on the minute for 8 minutes (2 sets):
Minute 1 – KB Windmill x 5 reps per side
Minute 2 – KB Suitcase Deadlift x 5 reps per side (medium weight)
Minute 3 – KB Goblet Squats x 5 reps with a 3-second hold at the bottom
Minute 4 – 45 Seconds Double-Under practice.
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Rowing
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Kettlebell Swings (24/16 kg)
Station 5 – Rest