Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run
Post WOD
OPTIONAL – Lalo’s Butt Burner
Three sets of:
Single Leg Wall Sit x 20 sec
immediately followed by..
10 Sprinter Single Leg Hip Thrusts @ 20×1
(hold non-working leg @ 90 degree)
Rest 15 sec then do the other side
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