---

10 Minutes each
 4 min rest between

#1 - 1RM THRUSTER

- Barbell full front squat to overhead press
​- From the squat rack
- Each team will have 2 bars/squat racks - 1 for the girls and 1 for the guys

Score - Team Total Kg's Lifted

#2 - MOVE IT OR LOSE IT

Carrying 1 x 10kg + 1 x 15kg med ball at all times, cant hit the ground.
P1+P2 complete 2 x FULL RAMP RUN
P3+P4+P5 complete 3 x FULL RAMP RUN
Once P1+P2 are complete, they have access to 1 x rower and 1 x ski
Once P2+P3+P4 are complete they join in on the 2 erg relay
*Both players of 2 x FULL RAMP RUN must be back before starting ergs

Score - total metres of both ergs

#3 - SLED AND GO

- 1 x player standing on the sled before it can be moved
- To start, 2 x players perform 4 x Medball FR Squats (15 / 20kg)
- Sled pushed to other end (20m)
- 2 x players perform 4 x DB Push Press (12 / 20kg)
- Sled pushes back to start
- Reps at each end are increased by 2 reps each round
- Players can only move from one end to the other by pushing the sled or be pushed on it.

Score - reps completed, ie. 16 Medball FR Squats + 14 push press = 16.14

#4 - INDIAN FILE - Bike running at all times

- 12 x alt DB Snatches (12 / 20kg)
- 10 x DB FR Alt Rev Lunges
- 8 x Burpees
- Bike erg

*Player starts when person in front finishes last burpees
*Someone can start on the bike
*Bike change when player gets to them on circuit

Score - total metres on the bike

---