Knockout S&C Workouts Week of 11/7/16

Work in teams of 3 through 5 stations.  Each station includes 3 drills; a strength, metabolic and core drill.  Your team will do each drill for 25 seconds and rest for 15 seconds between each drill for 3 sets and then move to the next station.

Partner up and work through 7 rounds of strength and metabolic drill supersets.  Each round is 4 minutes long and you will do your strength move for reps while your partner does the metabolic drill until you finish.  Team work at its best!

Wednesday:  WORK IT
Work on your primary strength moves with a sprinkling of conditioning.  You and your partner will crawl, lunge, row, hinge and press for 3 rounds full body hump day fun.  Each round contains 6 drills. Each drill is 35 seconds of work with 15 seconds of rest. 

Thursday:  GO TIME
Get after it with more superset strength/metabolic fun! We have longer work intervals today 35 seconds each of each drill back to back before getting that 45 seconds of rest.  6 rounds 4's go time!