FUNDAMENTALS/FITNESS/BEFIT

Teams of 3-4 – Suggested Teams of 4 for Fundamentals/Fitness and Teams of 3 for Befit
40 min time cap – everyone starts on A

A –  Bike 6 miles as a team (switch every .3 miles gear 13) – 1 bike per team

In rest:
10 mb slams
dowel shoulder ext

B – Row 4000m as a team (break up reps as a team) – 1 rower per team

In rest:
work on squat sit

C – Partner hold it circuit (partners hold exercise A while other partners complete exercise B (can go 2 partners at a time)

A – v-hold
B – 20 v-saws

A – plank or frog stand for befit level
B – 50 rope corkscrews

A – 10 gorillas
B – t jacks