Hop, Slam, Jump, Run, Repeat! 5 rounds of 30 seconds work/15 seconds rest Mountain climbers Hoop hops or in and outs  Rotational slam ball or med ball twist  Jump rope or jumping jacks  Swimmers or Slamball  10 yard shuttle run  We took a minute rest between rounds...

10 minute couplets Do 20 seconds work/20 seconds rest for 10 minutes at each station using the GymBoss Timer. Here are the couplets Couplet 1 Kettlebell swings Slam ball or fire hose chops   Couplet 2  Jumping pullups Burpees  Couplet 3  Kettlebell high pull Kettlebell ...

3 rounds 800 meter row 40 air squats 30 jumping pull ups 20 kettlebell swings 10 burpees Here's some tips for ya...to have!!! Be efficient! Use long and strong pulls on the C2.  Relax on the recovery phase.  Focus on driving the heals hard into the peddles.  Get through the thr...