Hip Band Shuffle

Sledge Hammer

Wall Balls

Plate Push

Sled Pull

Pipe Lunge


Tire Flip

Push Up to Side Plank

Rope Slams

Goal: To complete each station nonstop for 30 seconds

Rest: W:R Ratio  30:30 x 3sets

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. 

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