Station #1
-110m jog
-110m sprint
-110m shuffle
Station #2 (15 reps each)
-OH Press
-Curl
-Arm kickbacks
-upright rows
-Static curl
-OH extension
Station #3 (25 ea)
-Double crunch
-Bicycle
-Dead Leg
-Scissor extension
-Hip raise
-Hip rock
-Side crunch
-Russian Twist
Station #4
-Wall sit (60 sec)
-Squats (30)
-Lunges (30)
-Split lung jump (30)
Station #5- AMRAP
-Push-ups
-Wide front pull-up
-Wide push-up
-Reverse grip pull-up
-Military push-up
-Narrow grip pull-up
Split into groups no bigger than 5-6 people. 5 min per station. 30 seconds in between each.
Trainer: Wayne
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