Day 48 RHS – S&C

Warm-up
2 rounds

10 Bend + bow
15 ring rows
15 Push -ups
15 Sit-ups
15 Air squats

S&T 15 minutes
5 Sets
3 Pause squats (1s pause)
Work up in weight

Workout
Teams of 3:
Start at any part and rotate until all parts are completed
Part 1:

Relay style, p1 starts moves on then p2 starts etc.
30 Cal Bike
30 Goblet squats 22.5/15
30 Sit-ups

Part 2:

Relay style, p1 starts moves on then p2 starts etc.
30 Burpees
30 Alt lunges (L+R =1)
30 Sit-ups

Part 3:

Relay style, p1 starts moves on then p2 starts etc.
30 Ring Rows
30 KB Swings
30 Sit-ups