HIIT – 30 seconds per exercise. 90 sec to 2 min rest between stations.
STATION 1:
Pushups
Situps
Squats
-Rest 15 seconds-
Lateral Jumps (using barrier, if possible)
Side lunges
Mountain climbers
-Rest 15 seconds-
REPEAT (for total of 2 RNDS)
STATION 2:
Sumo Inchworms
Squat Jumps
Plank leg lifts
-Rest 15 seconds-
Jumping lunges (sub step back lunges)
Mtn jacks
Hip bridge raises
-Rest 15 seconds-
REPEAT
STATION 3:
Star Jumps
Plank to Pushup (forearm plank to high plank, lower, repeat)
Hollow body hold
-Rest 15 seconds-
Side Plank Hip Touches (R)
Sprinter Situps
Side Plank Hip Touches (L)
-Rest 15 seconds-
REPEAT
Finish with Rowing Relay (as time permits):
3 Person Rowing Relay: 2250 Meter Relay Race
– Switch Every 250 Meters
– Each Person Rows 3 x 250m = 750m