WARM UP
hip firehydrants 2 mins
hip openers 2 mins
Butterfly chest opener 1 mins
Athletic warm up
5 mins

Find your partner. Pick your stations. Switch. Join. CONQUER.

6 BY 6 (35lbs - 95lbs) 8 mins
6 Front Rack SQ
6/ Front Rack Alt Rev Lunge
6 Pendlay Row
200 m SKI OR ROW
X 5 Rounds (for time)
Only combined LBS from Front SQ & Rev Lunges count for total lbs
Ie. [(65X12) X 5] = 3900 Result

2 mins off

KB & B special 8 mins
20 KB swing
20 Burpee
0.12 Curve (200m)
X 5 ROUNDS (for time)
only combined lbs from KB swing counts
Ie. [(45X20)X5] = 4500

2 mins off

One circuit to rule them all, one trainer to find them, One circuit to bring them all and in the sweatiness bind them
YGIG format // Use same weights as in you 6X6 8 mins
P1 RUN/ROW/SKI max distance
P2 complete
15 BB DL
15 BB Sq Jump
15 BB ab roll out
SWITCH
Total Distance from all machines

2 mins off

RESULT = Combined numbers from 6X6, KB&B & THE CIRCUIT
Ie. (P1 3900 + P2 3900 + P1 4500 + 4500 + P1&2 2000m = 18,800)