Wednesday Jan 31: Foxtrot
Stations: 12
Pods: 1
Sets: 4
Laps: 1
Timing:
Set 1: 45" work 15" rest
Set 2: 20" work 10" rest
Set 3: 45" work 15" rest
Set 4: 20" work 10" rest
1. battle ropes walking in and out
2. soft box 10x mountain climber + 1 box jump
3. speed sprawls
4. ski erg regular
5. balance trainer crossovers
6. ybell single pick up cross halo transition
7. shuttle sprint
8. double dumbbell hang clean + push press
9. plyo lunge switch jump same leg
10. bike erg seated
11. deadball headlock squats 3x3
12. cone 10x fast feet + 2x burpee each side
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2
