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