40m Ring of Fire

$unday Funday


Teams of 2 complete as many laps around a 40 meter track as possible in 20 minutes. They can move around the track by alternately tossing a heavy sandbag (70/100) over their shoulder. Every 10 meters they each complete reps of one of the following movements before continuing:
15 GHD sit-ups
10 single leg deadlifts (53/70 KB)
1 rope climb
5 wall climb overs (44")
Additionally, every 4 minutes both teammates run a lap around the track carrying the sand bag.