40sec on each exercise plus a 40sec rest after each round. Perform 3 full rounds on each station before rotating to the next station.
Station 1
🔹Big Waves
🔹Jumping Pullups
🔹Sit Thrus
Station 2
🔹Bench Hops
🔹SDHP - Sumo Deadlift High Pull
🔹V-Ups
Station 3
🔹Assault Bike
🔹Deadball Lifts - 12/15kg
🔹Bicycle Crunches
Station 4
🔹Run - 100/150m
🔹Tyre Flips
🔹Mountain Climbers
2:30min per set completing 4 sets for each group before rotating. First exercise for each follows the 15/12/10/8 rep scheme for each set with the super set exercise 20reps. Bench Press Plate Row x20 D
60sec boxing 30sec exercise for 3 rounds then swap over. Both partners complete the exercise. Station 1 Jab Cross + Sprawls Station 2 Up Highs + Tuck Jumps Station 3 U/Cuts & Hooks + Star Jumps Statio
Individual workout done in 3 different groups. 5mins per workout. Rest and then repeat again. 300m Run AMRAP 20 x Walking Lunges 20 x Plate Press 300m Run AMRAP 20 x Squat to Ball 20 x Medball Slams 3