O4W Monday 11/19 – 3 x 9 min

3 x 9 min Stations

Station 1

1st min: 250 meter Row 200 meter Row

2nd min: Black Bar OH Lunges

3rd min: Hollow Hold

Repeat 3 x

 

Station 2

1st min: Parking lot Sprint

2nd min: KB Swings (10 reps/ Rest/ Repeat)

3rd min: Plank

Repeat 3 x

 

Station 3

1st min: 15/12 cal Air Bike

2nd min: DU (Speed singles)

3rd min: Rest

Repeat 3 x