Wednesday, October 21st

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Five Rounds Three of Strength and Two of Core. The stations are:

. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
. Sumo Deadlift High-Pull: 75 pounds (Reps)
. Box Jump: 20″ box (Reps)
. Push Press: 75 pounds (Reps)
. Row: calories (Cal)

. OH Sit-ups: (Reps)
. Seated Russian Twist: (Reps)
. Frogs: (Reps)
. Skywalkers: (Reps)
. Superman’s: (Reps)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.