Thursday 26th September 2019

A. Warm-up

Every 90 seconds for 12 minutes (2 sets):

• Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
• Station 2 – 30 seconds per side of Alternating Reverse Lunges
• Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
• Station 4 – 30-60 seconds of Broad Jumps

B. E2M for 32 mins (4 sets)

• Station 1 – 15/20 Calories of Assault Bike/Rower + Max Reps Alternating Pistols
• Station 2 – 400 Meter Run
• Station 3 – 50 Double-Unders + Max Reps Toes to Bar
• Station 4 – 15 Strict Pull-Ups