Monday: 4/9

The Monday Special: 2 x 12 Min Stations

STATION 1:

In groups of 3: Rower (timekeeper)→ Squats → Swings

150 m Erg Sprint

Sumo squats

Swings

STATION 2:

AMRAP the following –

1 parking lot lap

10 Yellow Bar Dips

10 Yellow Bar Knees to Chest

10 Yellow Bar Push Ups

 

 

Finish with 5 min Hip/Lower Body strengthener:

3x Hip C.A.R.s (8 sec all the way around) and 5x Pistol Lift Offs  (Hold for 8 sec @ the top) Each Side