Weighted Sled Pull
Overhead Step Ups
Crunch Slam Against Wall
3 Way Box Jump
Goal: To complete each station nonstop for 30 seconds
Rest: W:R Ratio Set1 30:30, Set 2 30:20, Set 3 30:20, Set 4 20:20
How to do it: Follow the work to rest ratio that is listed above for every exercise. Begin at the first station, work for ’x’ number of seconds, then move to station 2. Do not start the 2nd station until the rest period is over.