5 rounds of 20 seconds work/20 seconds rest/ 20 seconds work at each station.

Complete the 5 rounds before moving one to the next station.

  • Kettlebell push press r/l
  • Box lunge or split squat r/l
  • one arm ring row or kettlebell row
  • kettlebell snatch r/l
  • walkouts/ power knees to chest (alternate)

Have a great week!

Mark your calendars for December 13 holiday party.  Starts up around 4pm.

Keep the shoulder sucked in during the one arm ring row.  Don't let the body twist.

Trainingroom pics 431