Circuit Training – Sun, Sep 24

Great Woods Fitness & Performance – Circuit Training

Metcon (No Measure)

4 STATIONS

2:00 Task

rest 45 secs

5:00 AMRAP

rest 45 secs

2:00 Task (repeat)

60 secs transition

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STATION #1

Task:

450m row

AMRAP:

10 Slam Balls in Lunge Position (each side)

10 Med Ball Sit-Ups + Russian Twist (L/R)

STATION #2

Task:

150 double under / 250 single

AMRAP:

8 Tuck jumps over rower

100m rower

8 Burpees over Rower

STATION #3

Task:

20 Assault Bike Calories

AMRAP:

10 Tricep Extensions

10 Bicep Curls

10 Pike crunch on rower

STATION #4

Task:

400m ski erg

AMRAP:

8 Single Arm Row (each)

8 Single Arm Thrusters (each)

16 Planked KB Drag Throughs