Rotation Station

6 PAX out in perfect weather and not even much gloom.

Warm Up:

Stretches, Good Mornings, Daisy Pickers, lap then parking lot with karaoke, high knees, and buttkickers

The Workout:

1-minute stations, 30s rest & recover after each, 1 full round:

• Burpee box jumps
• Jump rope
• Pushups
• Squats
• Plank Jack’s
• Pullups

300 meter run

Another round of stations:

• Wall step-ups with knee strike
• Jump rope
• Dive bombers
• Squats
• Turkish get-ups
• Plank rows

Combatives:

Punch defense with return strikes

Mary:

Low slow flutter with a hold at the end, LBCs, pickle pounders.

Prayer:

Shredder, Crab Legs, irritating minor injuries (Beater, Norm, Dovetail)