Demented Saturday Metabolic Conditioning

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Uploaded by on Jul 10, 2010

A Sick 30-30-30s of work with 30 seconds of rest. Four stations. Three rounds.
KB- Sumo Deadlift Jumps, Deadlift High Pull, Swings/Shuffle Swings
TRX- Push Up, Row, Layout
Ropes/Ball/Band- battling ropes, Slams, Band Sprints
Bands- Split Squat Variation (reg or RFE) right and left, squat to punch
Complete all three movements for 30 seconds with no rest. Rest and transition stations for 30s and then repeat 2 more times.

Finisher-
30s/60s
Forward Hops/ Russian Twist
Lateral Hops/ Plank Variation
x 2

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