Menu
Every 4 minutes on the minute for 3 rounds
Speed Walk 200 meters (should be under 1:00 – 1:20)
Active rest: Complete as many of these as possible while you are waiting between sets:
10 Tuck jumps
10 Medicine ball push-up
5 hops Single leg hops (side to side – each leg)
10 Forward/back jumping jacks
10 Arms (over and back)
10 High knees with toe touch (medball)(each side)
10 Arm circles
10 Jumping jacks
10 Squats
10 Back stroke (each arm)
“Move It or Lose It”
18 Minute AMRAP
In teams of 4 complete as many reps as possible in 18 minutes of:
Med Ball Cleans
Box Jumps
Burpees
3 people working at once (one per movement), one person resting. Switch as needed.
THE WALK AROUND X2
Free Roll
