Warm Up
Partner Challenge on Rowers (30 sec, then switch x 6 rounds)
ss
Air Squats (Active Recovery)
Stations (30 on, 15 off x 3 rounds each)
Medicine Ball Station
Russian Twist
Push Up to Thruster
Explosive Wall Ball
Barbell Station
Grappler Press w/ Olympic Bar
Triple Extension Sumo to High Pull
Jefferson Lift
Cross Train Station
Side Step Over Hurdles to Duck Under Hurdle
Ring/Box Jump Overs
Side Strike
KB Station
Front Lunge to Single Arm Press
Push Press w/ Double Arm Press
1/2 Moon Abs
Boxing Station
1,2 Punch on BOB (Quick Action)
Front Kick on Muay Tai Bag
Hay Makers on Heavy Bag
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