Friday:

Workout:

3 rounds of 5 stations: Each station will have two exercises. The first will be 1 full min, and the second will be :40. After 1:40 work they will have :20 to transition to the next station.

1. row full 1:40

2. Big rope slams & plank

3. KB row (switch arms as needed) & In & out squat jumps (narrow stance to wide stance)

4. seal jacks & hollow hang from bar

5. Walking lunges & Table top hold (chest facing ceiling)

1 min rest & repeat