Performance: 

Skill: SDHP (Bar)

Burpees

Weighted Jump Rope 

Sled Push (25/10)

Rower (10/7)

TRX SJ

Wall Balls (20/12)

 

Fitness:

Skill: Rower

Burpees

Weighted Jump Rope 

Sled Push (25/10)

Push Press (95/65)

Rower (10/7)

TRX SJ

Wall Balls (20/12)

Box up and overs (20)

 

Proceed through the sequence above with a partner.  One person will be working on the exercise while the other person is waiting.  At the end of the 20 seconds of work and the 10 seconds of rest, you and your partner should switch.  You are continually counting repetitions as you switch on and off for the 10 rounds.  You are totaling the reps for one score at the end of each exercise.  When you move to the next station you start back at zero. 1 minute rest between exercises. 

DOWNLOADABLE PDF FILE of workout

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