Friday: 2/17 

14 Min Core & Carry Station – 2x Through :90 at each station 20-30 seconds to rotate

1. Single Arm Overhead KB Carry (30+/20+) [Switch Arms Every Touch] 
2. Right Side Plank, Left Side Plank :45 Sec Each
3. Single Arm Suitcase KB Carry (50+/40+)  [Switch Arms Every Touch] 
4. Hollow Body Hold (Camper Progression), Arch Body Hold (Superman)  :45 Sec Each

• Repeat

Recover & Making Teams of 4 (TRAINERS MAKE TEAMS):

15 Min 4 Person Aerobic Relay Block  

 3,000m ERG Relay 

Switching Every 250m

Each member rows 3 times = 750m

With the remainder of time count number of Burpees

Team with most Burpees at the end of 15 Mins Wins.