3 min per station, 30 sec between stations
Each team moves through all 5 stations
Station 1 – med ball squat throws
Team is spread out the length of the gym. Ball is passed from one team member to the next by throwing the ball as you come out of a squat. Wallball style.
If a ball is dropped it has to go back to the beginning of the line.
1 point each time a ball passes across all members into an end zone. Each team member must touch the ball.
Station 2 – wtd lunges
One team member lunges across lane with wtd dumbbells. Next team member can start when previous team member passes halfway.
1 point for EACH dumbbell that crosses the gym floor into an end zone
Station 3 – inchworm with double pushup
One team member does inchworms with 2 pushups per extension across the gym floor. Next team member can start when previous member passes halfway.
One point each time a team member crosses the floor into an end zone.
Station 4 – suicide runs – two team members can work at a time. One point each time a suicide is completed.
Station 5- medball situps – team members layout toe to toe, head to head, toe to toe across the gym floor.
Medball is tossed by situp or handed over head to next team member.
One point each time medball passes across all team members into an end zone. Each team member must touch the ball.
3 minutes max number of burpees – total for each team
Programming – Helene & Annie