*Athletes will start by rowing/ biking 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap or 5 burpees before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner.
Work up to a 6RM Front Squat
24/18 Cal AB
12 Power Cleans 155/105 or 95/65
48 Double Unders/ 100 Singles