8-10-11

Station 1
3 rounds: KB/ reps = 12-10-8
-KB Swing
-KB Thruster
-KB BO Row
-KB Sumo Deadlift

Station 2
3 rounds: Outside/ reps = 7
-Tire Flips
-Sandbag Power Clean
-Standing Sled Row
-Duck Walk

Station 3
3 rounds: Cardio
-Row – 400m./300m./200m.
-Jump Rope – 150/100/50
-Mountain Climbers – 50/40/30
-Airdyne – 25 cal./20 cal./15 cal.