Circuit Training – Sun, Dec 4

Great Woods Fitness & Performance – Circuit Training

Metcon (No Measure)

4 STATIONS

8 min @ each station

Rest 2 minutes between stations

STATION #1

Two rounds of:

300/200 Meter Ski Erg

10 Burpees

20 Dumbbell Thrusters

After two rounds complete, In remaining time, max reps Front Rack Dumbbell Squats

STATION #2

Two rounds of:

300/200 Meter Row

20 Kettlebell Goblet Squats

20 Kettlebell Swings

After two rounds complete, In remaining time, max reps Kettlebell Sumo Deadlift High-Pulls

STATION #3

Two rounds of:

15/10 Assault Bike Calories

10 DB box step over

20 Box Jumps

After two rounds complete, In remaining time, max reps ab sit up or GHD sit-up(for performance style athletes only)

STATION #4

Two rounds of:

28 Wall Ball Shots

16 Alt DB snatch

14 Push Ups

After two rounds complete, In remaining time, max reps Single arm DB Oh lunges (can switch arms as needed) scaled- dual suitcase hold lunges