Tuesday
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)
Then…
Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Rowing + Max Reps Alternating Pistols
Station 2 – 300 Meter Run
Station 3 – 50 Double-Unders + Max Reps Toes to Bar
Station 4 – 15 Strict Pull-Ups
Boom Lite
Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)
Then…
Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Rowing + Max Reps Alternating Cossack Squats
Station 2 – 300 Meter Run
Station 3 – 50 Single-Unders + Max Reps V-Ups
Station 4 – 15 Strict Pull-Ups
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