Thursday January 16th

Warm up: Rotate Stations Every 90 Seconds For 13:30 Minutes (3 Sets): Station 1: 5 Cuban Rotations + 5 DB Front Raises + 5 DB Lateral Raises Station 2: 10 Ring Rows Station 3: 15 DB Floor Press A) Every 2 Minutes For 10 Minutes (5 Sets): 5 DB Strict Press 10 DB Push Press 20 Plank Shoulder Taps *Perform Exercises Right After Each Other And Then Rest Remaining Time* B) For Time: 20 Min Cap 800 Meter Row 80 Lunges 60 Burpees 40 Toes To Bar, toes to rings or toes to DB 


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