Thursday: 4/5

4 x 6 min Station – 1 min Rest / transition

Station 1 Assessed: 2 min Max Meter Row / 2 min Rest / 2 min Max Meter Row

Station 2 Core and Carries: 10 Moving Dead Bugs (total) / Suitcase/Racked Carry width of the gym and back (alternate between the two)

Station 3 Cardio and Power: 50 DU / 25 DU / 100 Singles and 20 KB Swings

Station 4 Stability and Mobility: 10 Cossack Lunges (per side) / 5 Squat Push ups / 5 90/90 trail leg Raises (per side) [6:50]