EQUIP: Slam Ball (30/20), Wall Ball (20/14), DB’s (a: 25’s/20’s, i/ b: 20’s/15’s), Box (24/20)?, Pull-Up Bar
WARM-UP:
*Active Stretch, then:
*400m Run/ Row
*30 x Air Squat
*20 x Reverse Lunge
*10 x Hand-Release Push-Up
*5 x Burpee-Tuck Jump
COLOSSAL COUNTDOWN (Teams of 3 People) -
(Place 15 chips (we used my kids' LEGO pieces) in center of group to represent total # reps assigned (i.e. 1 chip = 20 reps); each person grabs 1 chip and brings it back to his/ her spot after every x# reps completed…until all chips in the center of the group have been picked up)
(Team members may work/ run simultaneously throughout)
*2400m Team Run (800m Run/ person)
*300 x Wall Ball (20/14)Ball Slam (30/20)(15 chips; ea. chip = 20 reps)
*12000m Team Run (400m Run/ person)
*240 x Ball Slam (30/20)(15 chips; ea. chip = 16 reps)
*2400m Team Run
*180 x Pistol OR Box Jump (24/20)(15 chips; ea. chip = 12 reps)
*1200m Team Run
*120 x Burpee-Pull Up (15 chips; ea. chip = 8 reps)
*2400m Run
*60 x DB Man Maker (a: 25’s/20’s, i/ b: 20’s/15’s)(15 chips; ea. chip = 4 reps)
*1200m Team Run
!!!DONE!!!
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