Todays session:

 

A.) After warming up to a decent starting weight, take 10min to establish a 1RM Cluster (Clean into a thruster)

 

B.) In teams of 3, spend 4min at each station for max reps. Rest 2min between stations.

 

Station 1: You can rotate at anytime, but always after a set of 10 burpees. Score = Total Calories

P1 – Airdyne for max calories

P2 – 10 burpees

P3 – Rests

Station 2: You can rotate at anytime, but always after a set of 15 wall balls. Score = Total meters

P1 – Row for max meters

P2 – 15 Wall balls

P3 – Rests

Station 3: You can rotate at anytime, but always after a set of 15 Box jumps. Score = Total double unders

P1 – Max double unders (or 3:1 singles)

P2 – 15 Box jumps (60/50cm)

P3 – Rests

Station 4: You can rotate at anytime, but always after a set of 15 swings. Score = Total sit ups

P1 – Max ab mat sit ups

P2 – 15 Swings (24/16kg)

P3 – Rests

Station 5: This station will only be used if there are more that 12 athletes in the class. You can rotate at anytime. Split lunges can only be performed while a plank is held. Score = Total split lunges

P1 – ME Jumping Split lunges

P2 – Plank

P3 – Rests