Prep

*Set-up 10-15 medballs and perform an Animal Crawl (Duck Walk, Bear Crawl, Elephant Walk, Crab Walk) moving around the medballs. Once the music stops you will try to sit on a medball. The person that is left without a medball will complete the penalty circuit below to the side until the game is over. After each set remove one medball until you only have two people left and one medball. “

**Penalty Circuit: 10 Air Squats, 5 Alternating Lunges, 3 Burpees

A.

For Time WIth A Partner

80-60-40-20

Calorie Bike

40-30-20-10

Burpee Box Jumps

*10 Tire Flips after each round

– Goal: Challenging effort

*Tire Flip Alternative:

50 Russian KBS

B.

Recovery

5:00 easy bike + 5:00 easy row or jog

Notes:

– Metcon: Partner up with someone sexy and work your way through this triplet, splitting all reps evenly.