3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
THREE MEMBER TEAMS TEAMS CYCLE THRU EACH POD 3 TIMES THEN PROCEED TO NEXT POD COMPLETE 2 FULL ROUNDS!
ALL TEAMS STOP AT TEN MINUTE INTERVALS TO PERFORM:
FIRST STOP: 3 MINUTE KNEE HOLD
SECOND STOP: 4 MINUTE ELECTRIC CHAIR
THIRD STOP: 5 MINUTE PLANK
20 PUSH UPS TIMER
BICYCLES
SIT UPS
10 FLOOR WIPERS TIMER
LEG CIRCLES
FLOOR WIPERS
25/25 FONDAS TIMER
JUMP SQUATS
V UPS
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