THURSDAY

Let’s stick with the 5 station 40 minute format another week.

We have two new movements. The renegade row push-up and the hanging knee circle. There are video demos below. I posted suggested DB weights but whatever you can do or is available is fine.

4 Minute Stations, 2 times through

Station 1

2 Rounds

10 Push-up renegade rows 25/15

12/8 Cal Assault Bike

Station 2

2 Rounds

500 Meter Bike erg

8 Hang clean and STRICT press 45/35

Station 3

2 Rounds

15/12 Cal ski

10 Burpees

Station 4

Row 800/650 Meter row

Station 5

2 Rounds

50 Crunches-Feet elevated

8 Alternating hanging knee circles