Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Rowing
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)
*Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Banded Glute Bridges x 60 seconds
immediately followed by….
Banded Glute Bridge Hold x 20 seconds
Rest 30 seconds