Friday, 05 January


In 12-minutes, rotate between these stations:

at 1 minute per station:

Prowler push- as heavy as possible

Battle rope

 Heavy bag carry (the MMA one)

* when the coach calls out the 1-minute, leave the prowler or the MMA bag wherever it is and SPRINT to the next station.


4 x 1000m row

3ish minute rest between the sets (or when the next one is available)

Goal is to be consistent with each of the sets

Score is the longest of the 4 times

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