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3 Rounds:
200 Meter Jog
50 feet high knees
50 feet butt kickers
Carioca back and forth 50 feet
10 Push ups
10 Air Squats
Teams of 3
22 Minute AMRAP
Relay Style:
Player 1 starting on the run
Player 2 starting on the burpee’s
Player 3 starting on the plank.
Team members will rotate after team member 1 has finished their run.
1:400m run
2: Alternating burpees then 5 med ball cleans
3: Plank hold
The score is the TOTAL NUMBER OF BURPEES completed.
The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.
THE WALK AROUND
Roll out calves and hammies (2 min/side)
LAX ball pec (2 min/side)
