Intention: Hybrid style training in groups of 4 

Prep: mobility and activation for shoulders, glutes, ankles, SL stability, running drills.

2 rounds at each station

Station 1 – Ski erg + DB Snatch + Step Ups
1. Ski Erg 1000m (250m ea)
2. DB Snatch x4 ea arm + Alt Step Ups x6 es
Rest 90 sec between stations

Station 2 – Rower + TRX Row + Hollow Hold
1. Rower 1000m (250m each)
2. TRX Row x6 + Hollow Hold 30 secs
Rest 90 sec between stations

Station 3 – Run + Goblet Squat + Lateral Bounds
1. Run 1000m (250m each)
2. Goblet Squat x8 + Lateral Skater Jump x6
Rest 90 sec between stations

*partner 1 and 3 are working at the same time
*partner 2 and 4 are resting at the same time

Optional Finisher (5-10 mins)
Farmers March x20 reps
Plate Ground to OH 12-15 reps
Side Plank 30 sec ea side