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Warm Up: 400m or Down and Backs
30 Sec Each Move: 2 sets (alternate)

  1. Jump Rope/ Knee To elbow 

  2. Palio Chair/ Air Squat 

  3. PVC Press/ PVC Pass Thru 


Every 2 Minutes for 6 sets 
6 Front Squats 
*Light to moderate loading


3 Rounds: 
1:30 Stations 
:30 Rest b/t Stations 
No Rest b/t Rounds 


Station 1
20 Kb Swing 
into…
Max Wall Ball 


Station 2 
Moderate Pace Row 


Station 3 
20 Wall Ball 
into…
Max Kb Swing 


Station 4
Moderate Pace Row