5min Cardio machine or Shuttle run<\/p>\n
then<\/p>\n
2 Rounds of: (Finish all the stations then do a second round)<\/p>\n
all the following:<\/p>\n
AMRAP 4min<\/p>\n
Row 10\/8 cals
\nBox Jump Step Down 7 reps
\nPush Ups 7 reps<\/p>\n
1.5min Break<\/p>\n
AMRAP 4min<\/p>\n
Bike 10\/8 cals
\nWall Balls 7 reps (20\/14)
\nRing Row 7 reps<\/p>\n
1.5min Break<\/p>\n
AMRAP 4<\/p>\n
Ski 10\/8 cals
\nWeighted Sit Up 7 reps
\nRussian KB Swings 7 reps<\/p>\n
1.5min Break<\/p>\n
AMRAP 4 min<\/p>\n
Run10\/8 cals
\nBB Hang Clean High Pull 7 reps
\nTuck Up in Dip Support 7 reps<\/p>\n
1.5min Break<\/p>\n
repeat all!!<\/p>\n
make sure P1 finishes his cardio before P2 finishes the 2 exercises. Calories can be adjusted between 8 and 10 calories to ensure proper flow of the workout between teammates.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
5min Cardio machine or Shuttle run then 2 Rounds of: (Finish all the stations then do a second round) all the following: AMRAP 4min Row 10\/8 cals Box Jump Step Down 7 reps Push Ups 7 reps 1.5min Break AMRAP 4min Bike 10\/8 cals Wall Balls 7 reps (20\/14) Ring Row 7 reps 1.5min Break […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2869"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2869"}],"version-history":[{"count":5,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2869\/revisions"}],"predecessor-version":[{"id":3009,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2869\/revisions\/3009"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}