On the 12's – 12 reps on, rest the same amount of time it took to do reps, then 12 reps on, rest the same amount of time it took to do the reps, and so on, for 4-minutes per station. Rest 1-minute between stations.
7 Stations by 4-minutes per Station - Start at Station 1.
1. Bodyweight Squat to Jack
2. Pallof Press (switch sides every set)
3. TRX Squat with Alternate Rotation
4. Rope Jax
5. Side Farmer Carry (1-length)
6. Overhead Farmer Carry with March (12-Marches per Side)
7. Seated Overhead Cable Tricep Extension (cable should be on lowest height, and rope handle should be used. Push hands directly above head).
Partner Race Outdoors
1. Around Building Twice. Tag partner, and they then go around the building. No partner, perform 2-4x 400-meter sprints, 1:1 rest.