PARK
Station 1
JUMP SQUATS
Station 2
BALL SLAMS
Station 3
JUMP ROPE
Station 4
BATTLE ROPES
Station 5
V-UPS
-3 min rest -
WOD
1 ROUND
800 METER RUN
50 WALKING LUNGES
40 MOUNTAIN CLIMBERS
30 SIT-UPS
20 HR PUSH-UPS
10 BURPEES
800 METER RUN
PARKING LOT
WARM UP:
400m jog
15 half burpees
25’ walking knee to chest
10/5/5/10 wide/staggered/normal squats
MONO:
4 Rounds
250m C2 Bike, Damper 6+*
Rest 1:00
*Alternate rounds between standing and sitting,
Then:
4 Rounds
150m Row Damper 6+*
Rest 1:00
CONDITIONING:
Sprint 50′, then:
3 Rounds
30/25 Calories C2 Machine*
100′ DB Walking Lunge
25 burpees
100′ DB Walking Lunge
Then,
Sprint 50′ to finish