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.

Conditioning

0:00 – 10:00

Max Sledpush x 50m

Rest as needed between sets

10:00 – 20:00

Max Crossbody Carries x 50m *your choice of weights

Rest as needed between sets

20:00 – 30:00

Max Rounds of:

10 Calorie Row

10 Calorie Bike

30:00 – 40:00

Easy recovery – air bike, rower, ski erg or light jog.

– Goal: This workout can be done in any order. Shoot for 4-6 rounds of each section.