Warmup:
15 High Knees
20s Push-up Plank + 10s Low Plank Hold
50' side shuffle
30s Wall Sit
50' side shuffle
15 High Knees
50' side shuffle
20s Balls-to-wall
50' side shuffle
Forming Teams: Group into sets of 3 by finish time
50' side shuffle
5 Burpees
50' side shuffle
–> End Result: 7 teams of 3
Station 1: (repeat until rotation indicated)
5 Inverted Row
10 Merkins
15 Squats
Initial State: Groups 1, 2, 3
Station 2: (repeat until rotation indicated, rotate when 20 slam balls completed)
20 Slam Balls
20 KB Swings (50#)
12' side shuffle
Initial State: Group 4
Station 3: (rotate with Farmer's Carry)
Tire Flip
Farmer's Carry – Tire [TIMER, rotate when 3 lengths completed)
Burpee over table
Initial State: Groups 5
Station 4: (rotate when runner returns)
Run to top of stairs
Wall-sit
Australian Mountain Climbers
Initial State: Groups 6, 7
With one rotation, we performed x10 Tempo Merkins @1111: 1 sec down, 1 sec hold in down, 1 sec up, 1 sec hold at top
With one rotation, we performed Tempo Squats @3311
After final rotation, we performed x15 Tempo Merkins @1111
Mary:
Red October – Flutter Kicks x55 (why 55? we may never know)
Maraschino – 5 Seal Burpees
Spooky – Boat/Canoe x(a bunch)