Pull up or TRX Row/Sprint
Overhead Stationary Lunge/Sprint
Crunch Pass to Wall/Sprint
Knee to Ball/Sprint
Goal: To complete 8 sets of each exercise
Rest: 10 seconds rest after each set; 1 minute rest after each completed set of 8.
How to do it: Start at an exercise, perform 8 sets in a row with a 20:10 W:R ratio. Move on to the next exercise after completing 8 sets. Perform the exercise for set 1, then set 2 sprint, set 3 perform the exercise again, set 4 sprint,…
Extra Info: Each station takes 4 minutes to complete