Warm Up: 1000m. Row
*3 Rounds Each Station
Station 1: Stability Ball
1. Wall Squat X30
2. Chest Press X15
3. Pull Through X15
4. Side to Side X20 tot.
Station 2: Sandbag
1. Clean & Squat X8/8
2. Diag. Floor to Ceiling Press X8/8
3. Lat. Lunge X8/8
4. S.L. RDL X8/8
Station 3: Med Ball
1. Chest Pass into Wall X8
2. Vert Raise X10
3. Frog Jump X8
4. Russian Twist X20 tot.
Station 4: Plate (10lb)
1. Giant Circle X10/10
2. Thruster X10
3. Squat Hold Chest Press X20
4. B.O. Row X20
Cool Down: 500m Row
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