400m warm up jog
2x(6 spiderman push ups into bird dogs/6 jumping squats/6 side lunges)
2x(10 front leg swings/10 side leg swings)
Break off into teams of 4 and prepare for battle!
*Each team member will start off at a station. When the whistle blows, the team will begin their respective exercises. When they are done at their stations, they will switch. The catch: If one member of the team stops their repetition to rest, the entire team must rest with them. This calls for communication. If any member of the team completes a repetition while another team member is resting, that team will have 30 seconds added on to their time. 20 sec rest between pull up sets is allowed.*
Station #1
4x(15 Barbell Hang Cleans@115#/12 Down-Ups on an 18" box)
Station #2
4x(15 Weighted Iron Mikes 30#kb/20 Barbell Squat Thrusters)
Station #3
50 dead hang pull ups/30 Double Stair Climber Push Ups)
Station #4
4x(30 Overhead weighted flutter kicks/15 Handstand push ups)
Once everyone has completed all four stations, get together in a circle and assume a proper plank position. Hold as a team as long as possible.
Scoring:
First team to finish: 50pts
2nd place: 35pts
3rd place: 25pts
4th place: 20pts (Subsequent finishers will earn 5 less points than their predecessors)
Again, a 30sec penalty will be given to each team that continues with their workout without all members participating.
Extra points: 5 points will be awarded for every 30 seconds that a team can hold a proper plank position.
