Friday February 16 – :20/:20/:20 x 4 RNDS

Friday: 2/16

6 x 4 min Stations (20 sec work / 20 sec Hold / 20 sec Work x 4) 1 min transition time

  1. KB Swings / 1 KB Deadlift  / 1 Arm Push Press

  2. Big rope slams / Rest / Alt Waves

  3. Mtn the hard way / Plank / Hand Release Push ups

  4. Squat Jumps / Squat hold / Jumping Lunges (step back lunges)

  5. Bicycle / Superman Hold / Spiderman Planks

  6. 4 Min Row (start with 26 Str 1st min , then go up by 2 every min)