Circuit Training – Sun, Jan 8

Announcements

Martin Luther King Jr. Day – 9:30 AM ONLY

Great Woods Fitness & Performance – Circuit Training

Metcon (No Measure)

5 STATIONS

2 Rounds

4 min each station

w/ 60 secs rest between each

Go through 1-5 then repeat

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STATION #1

2 rounds for time:

200/150 Meter Ski

10 KBSDLHP + KB swing (high pull+ swing = 1)

10 KB Goblet Squats

STATION #2

For time:

1000/750 Row

STATION #3

For time:

20 DB step over x 2 DB

20 V-Ups

20 Wallball

20 AbMat Sit-Ups

STATION #4

Three rounds for time:

10/7 Assault Bike Calories

15 Slam Balls

STATION #5

AMRAP 4:00:

10 DB Floor Press

10 DB Renegade Rows (planked rows)

10 DB Shoulder Press

10 DB Reverse Flys (bent over -hinged at hip dual DB flys)