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Old 4th Ward
The Final Countdown
Tuesday, November 30
Split the class up into teams of 4-5. Each team will be working together to complete the calorie ladder and back up. While 1 Team Member will be on the Bike (Time Keeper), all other teammates will be completing individual exercises until the Cal. rung is complete. Then they rotate through.
P1) Bike Cal: 20-18-16-14-12-12-14-16-18-20
P2) Cossack Squats
P3) Star Crunches
P4) 2 KB Farmers March
P5) Rest (getting ready to bike sprint)
Once the full ladder has been completed, the team will chip away at 50 burpees by only doing one burpee at a time then switching. Example:
P1: 1 Burpee / P2-5: Cheere
P2: 1 Burpee / P1 and 3-5 Cheere
P3: 1 Burpee/ P1 P2 P4 and P5 Cheer
P4: 1 Burpee….and so on until the team reaches 50 burpees combined