Time: 20

“Indian Run” with 4lb Med-ball
Group gets in a single file line the person in the front starts with the ball, and they will begin to run. The person at the front will toss it over their head to the person right behind them and that will continue until the last person in line gets the ball at which point they will run to the front of the line and start the cycle over.
5 inch worms

Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing

“Burpee-a-thon” (40 minute Cap)
3 rounds
20 Burpees->Bodybuilders->to Box
20 Burpee Pull-ups->Burpee Jumping Pull-ups->Bodybuilder Jumping Pull-ups
20 Burpee Box Jumps->Burpee Box Step-ups->Bodybuilder Box Step-ups
400m Run

This is should be Long Aerobic Power with stamina elements. Members should hold a steady pace at 75-85% HR, try to be as smooth and consistent as possible. Try to keep round times close, remind members not to go out too hot or they will regret it – Movement efficiency is KEY in this one.


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