Designed by Mike Lucas, RKC

Warm Up-Turkish Get Ups 5 each side

Station Circuit

Renegade lunge to deck squat to halo
Bosu Hops
Small tire vertical sideway jumps (In and out of tire left to right)
Swings 2 handed
Right Arm Snatch
Left Arm Snatch
Overheard Heavy Medball throw into tire flip for first round. Burpee to tire flip second round. Regular tire flip third round. (350 lb tire)
Swiss ball knee to chest drill

Stretch

Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.