Warm up:
7 Inch worms w/push up
10 Walking lunge w/rotation
30 mountain climbers
10 squats
60S Football drills (fast feet)
While partner A is running partner B and C will doing the following exercises until A gets back.
Partner A- Run 2 laps w/10 MB/ (Row 600M)
Partner B- (7)burpee pull ups (alt. Touch bar) /7KB Squats/ 8 Horizontal to scissors abs
Partner C- 40Y sled push/ SA 10 rope slams/ MB Wood chops
Find the match!
Partner A-Run to other side pick up card and perform exercise.
Partner B-Hold Plank
Partner C- Bar hangs (if you drop perform 5 squats before continuing)
Burnout abs 1 round:
100 bicycles (per side)
100 horizontal flutter kicks
100 ab mats
100 sec plank
100 in and out’s
100 plank crunches (total)