3 x 8 Min Stations: You pick 2
- Pull Ups 3 Sets Max Reps:
– If you do assisted try dropping a band.
- Hip Strength:
– 4x (EL) Hip C.A.R.S
– 10x (EL) Shoulder Bridge One Leg Lift
– 10x (Total 5/Side) Bird Dogs
– 10x (Total 5/Side) Dead Bugs
– 10x (Total 5/Side) Plank Shoulder Taps – 2 Breath Pause at Top
Team Picture Game: Teams of 4 race around to each station to complete the required reps. Only 3 of the 4 teammates may be working at once. After completing the final station, race back to draw a sheet of paper to play pictionary. The faster you get done with stations, the more time you’ll have with pictionary game. [Once the last team arrives to the game clock starts and everyone has 3 minutes to finish pictionary]. Team with most correct answers wins.
Station 1: 1000 Jump Rope (250 Single or 80 Dubs)
Station 2: 100 Box Jumps (25 Each)
Station 3: 100 Burpees (25 Each)
Station 4: 3,000m Row (750m Each)