Workout # 1
stations
Station 1
lateral box run
Station 2
Slide board mountain climbers
Station 3
db curl and press
Station 4
jump rope
Station 5
Russian twist
Station 6
kb swings
Station 7
Wall ball
station 8
light dead lift
Work 45 sec/ rest 15 sec
After completing 1 station(45sec) transition to track
Then your next 45 sec of work will be a 45 sec run
After the 45sec run you will transition to the next exercise in the circuit
Complete all 8 stations and runs, then rest 2 min.
Repeat for 2 rounds
Workout # 2 abs
Coaches choice
Fire Fighter
speed ball
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