Workout
10 min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×10 Dislocate
Then:
4x(20sec work/10sec rest) Row @ >100 Pace
rest 2 min
4x(20sec work/10sec rest) Row @ >100 Pace
Then:
15x KBS @ 24-32kg+
10x Burpee
Every 2 min for 10 min
Then:
4x(20sec work/10sec rest) Ski @ >100 Pace
rest 2 min
4x(20sec work/10sec rest) Ski @ >100 Pace
Then:
5x Man Makers @ 20-25#+

15x Box Jump @ 20-24″
Every 2 min for 10 min
Then:
60sec FLR+
60sec Wall Sit+
60sec OH Hold
3 rounds
Then:
Cool Down

Participant: Craig, Trevor, Travis, Jon, Row, KBS, Burpee, SKi, MM, BJ

 

 

Workout
60 minute Boxing

Participant: Antonio, Ari, Andrew

 

_MG_0229I like the Every min for 10 min format, it tricks people doing more work in a short period of time, as well as they decide their rest period.