Instructions:
There are 6 stations, stay on each station for 3-minutes, on each station there are two exercises (Exercise A and Exercise B). Start the round by performing Exercise A for 10 reps and Exercise B for 2 reps. Then, drop down to 8 reps on Exercise A, and increase Exercise B to 4 reps. Keep dropping down Exercise A by 2 reps and increasing Exercise B by 2 reps. For example, 10-2, 8-4, 6-6, 4-8, 2-10. The goal is to finish Exercise A on 2 reps and Exercise B on 10 reps in the 3-minutes. Rest 30 seconds and move onto station 2.
Station 1:
- Two handed sumo squat with flag press + twist
- Two handed alternating mill
Station 2:
- Push ups
- Pull through plank
Station 3:
- Two handed clean
- Gamma cast
Station 4:
- Forward lunge with torch press
- Two handed alternating 180’s
Station 5:
- Two handed push press
- Two handed barbarian squat
Station 6:
- Two handed clock squat
- Front rock-it