Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs
Team Conditioning Stations: 2×10 Minute Stations
“Cool Runnings”: Teams of 4-5 Continuous sled sprints of the next 12 minutes.
– Split group in Half in front of BLDG
– 20m Sprint Sled Push Down – Get in back of line on opposite side.
– The next person up Sprint Pushes the Sled back 20m.
– We will continue in this fashion for 12 minutes trying to see how many touches your team can get.
In Case of Rain:
10 Minute Carry & Hold Series: AMRAP
Partner # 1 Carry Series (In Middle of the Gym)
4x Touches 2KB Farmer Carry: 2xKB (70+/50+)
4x Touches (ES) Suitcase 1xKB (70+/50+)
4x Touches(ES) Overheard: 1xKB @ (53+/35+)
Partner #2 Holds Series: (Against Walls in Gym)
Overhead Med Ball Hold
Yellow Bar Hold B: V Hold / Ab Rocker Hold
- Switch Off Hold Once Partner Finishes Carry.
“Tour de FitWit:” 10 Minute Max Cal Bike
Team of 4-5 Switch every :30 Secs Scored Team with most Cals at finish gets high score
- Bike – Rest – Plank – 10x Push Ups
8 Minute Core Finisher:
4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank
3 Mins Bird Dog / Dead Bug :30/:30 Rolling Clock
1 Min Hollow Hold