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28

“The Running Man” – 30 Minutes to Complete 

ESD: Energy System Development

Interval Training: 4 x 5 Min RNDS

Tempo Strength + 15 Min EMOM Lower Body Focus

2×15 Min Stations: Swing Reboot/Teaching + The COOP: TEAM SLED PUSH RELAY 

Interval Training: 4 Rounds –  :45 on / :15 Rest

4

Strength Rounds

Strength Assessment + Circuit

Interval Training: DISAPPEARING ACT

3 x 10 Min Stations

Partner Station Friday

Interval Training: 5 Rounds of 4:30 Minutes Work / 90 sec Rest

11

Strength Assessment: 2KB Front Squat + Tabata Mash Up

2x 12 Min EMOM + Game

Interval Training:  One muscle group at a time

Tempo Unilateral Strength + Rounds for Time

ESD: Energy System Development

The Disappearing Act (Strength/ Core/ Cardio)

18

Strength Assessment + KB Complex AMRAP

Tempo Strength + 15 Min EMOM Lower Body / Jumping Focus

Interval Training: Strength/Cardio/Core

“The Brave Moss aka The Asthon M.” feat “The Sorting Hat” & “The Chop Shop”

Stealers Wheel: Aka – Stuck in The Middle With You

Interval Training: :40 / :20

25

Down The Ladder: “How far can you get”

KB Complex + Team Rowing Relay

Interval Training:  4 Rounds :45 on :15 Rest

Stations: Ropes & Agility

“The Triple Threat” 3 x 10 Min. Partner Stations

Interval Training: : 3×7 Minute Rounds 

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