2 x 15 min AMRAP station
Run – Row – Rope: In teams of three. 1 person on the rower , 1 person running a parking lot lap and 1 Jumping Rope. This station is all about cardio, so encourage them to push the pace and to make the transitions as quickly as possible. The rotation is: runner to row , row to rope and rope to run. Alternating through all exercises for 15 min.
Push – Pull – Pause: 10 Push Press, 10 PVC Straight arm lat pull downs, Max 90 degree (flexed arm) hang from the pull up bar, 10 Bird dogs (2 sec hold at the top [ Total]), 5 Squat Pushups