Warm up:
Tabata:
Ring rows
Barbell press
Burpees
Strength:
5 sets for max reps: Strict HSPU Strict pull ups
Workout:
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Box Jumps + 5 Pull-Ups Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead (25-30Kg/15Kg) Station 3 – 50 Meter front rack one arm KTB walking lunges (24-32Kg)
Teammates can only rotate after the partner with lunges returns. Record total rounds and reps per station.
Postworkout:
Your choice