Burn 10 Sept

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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.