Burn 10 Sept

Station 1)

3min window to complete 200m run or 90 sec cardio then as many burpee and slam balls as you can in the remaining time. 

200m run

Max Slams =

Max Burpees = 

X 2

Station 2) 15mins 

Control - Jump rope 50 100 150 200 200 150 100 50

Constant - 18 15 12 9 6 3

DB Thrusters

Sus rows

DB Walking lunges

DB Prone Rows 1 =1

Station 3) 

6mins window to complete 400m run, Slams and Burpees accumulated in Station 1.