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Run 200 meters
30 yards Jog forwards and backwards
7 push-up
7 Leg circles (each way)
7 Headstand to push-up
30 seconds Hollow body hold on bar
7 Inchworm
30 yards Carioca
7 Arms (over and back)
7 Knees to elbow
300 Singles/150 Doubles
2 – 200 m run (relay)
50 H.R. Push-Ups
2 – 200 m run (relay)
50 Burpees
2 – 200 m run (relay)
50 Toes-to-bar
2 – 200 m run (relay)
50 Kettle-Bell Swings (53/35)
2 – 200 m run (relay)
50 Pull-Ups
2 – 200 m run (relay)
200 Plank Walks
400m Run (together)
1 works/1rests – 200m – relay, 400m together. Clock stops when both are in the gym.
Walk 200m
Internal Rotation 2min/side
Ankle Circles 2 min/side
