You weekly 20 minute Training Room Challenge!

Hey friends!

Hope you had a blast with yesterday’s bear complex.

We saw some strong performances.

Today is Challenge day!

After 5 minutes of head to toe joint mobility, you will warm up with a two round circuit warm up.

The circuit warm up is always 7 stations and two rounds of 20 seconds work/20 seconds rest.

Pick up the intensity on the second round of the warm up to prepare yourself for the challenge.

Here are the stations in the warm up.

• ring rows
• body weight squats/second round drop squats
• push ups/second round half burpees
• kettlebell swings/second round high pulls
• jump rope or jumping jacks
• bicycles/second round mountain climbers
• Row, shuttle run or ski erg

Get as many rounds as you can in 20 minutes of the following movements.

• 250 meter row/ski/run/ or 25 double unders
• 20 air squats/ drop squats/ or prison squat jumps
• 18 mountain climbers (each leg)
• 16 8/8 kettlebell push press L/R
• 14 dead lift high-pulls( no swing)
• 12 squat thrusts or burpees.