Engine 8

We went outdoors today despite the chilly air.

Shuttle Run Relay
In teams of three first person runs to first cone and performs 10 Jump Squats
runs back to start, then runs to second cone and performs 10 Jumping Lunges
runs back to start, then runs to third cone and performs 10 squats and runs to start.
Teammate starts their shuttle when person before them completes the Jumping Lunges.
Everyone runs through shuttle twice.

Engine 8
1. Push Press
2. Sit ups
3. Kettlebell Swings
4. Rest
5. Burpees
6. Push ups
7. Prisoner Squats
8. Rest

1 minute at each station counting your reps. Move from station to station without rest maintaining a constant rep count. We will do this entire circuit 3 times. Each time through try to beat your score from the previous round.


Elite Workout

15 Renegade Rows
15 Kettlebell Deadlift
15 Weighted Sit ups
15 Double Bent Over Rows
15 Kettlebell Swings
15 Presses Left and Right

Focus on form and heavier weight. We aren't overly concerned about time, but do keep your eye on the clock.