Instructions:
This workout is split into 2 x 9-minute rounds.
Round 1
There are 3 stations, on each station there are 3 exercises, perform each exercise for 4 reps, stay on each station for 3-minutes and power through as many sets as possible. Take a 30-second rest between stations.
Station 1
- 360 archer
- 360 prayer
- Single arm 10-To-2
Station 2
- Power squat
- Switch reverse lunge
- Switch side lunge
Station 3
- Kayak
- Offset sit up
- Plank pull through
Round 2
Once you have completed round 1, take a 60-second rest and get straight into round 2. In round 2 perform 10 reps of all the exercises listed above, power through as many sets as possible in 9-minutes, rest when required.