AO Power30: Lower
Cardio stations: 20/10 8x
Strength stations: 45/15 4x
1. Out out in in or machines at home: 80-90% effort
2. Sumo half rep
3. Fast feet transitions laterally or machines at home: 90% effort
4. Step back lunge half rep
5. 5 squat jumps, 5 high knees ES, 5 butt kickers ES or machines at home: 100%
6. Cross over lunge half rep