Throwback Week: Team Complex

Warm-up:

40 Jumping Jacks

2:00 Cumulative Plank

20 Y-T-Cobras

20 Piri Glute Bridges R

20 Piri Glute Bridges L


Option 1 > 3 Months

In teams of 5* complete the following for time:

KB High Sumos 25/35

Squat Row M/H

Pushups

Situps

Option 2 < 3 Months

In teams of 5* complete the following for time:

KB High Sumos 15/25

Squat Row M/H

Pushups

Situps


Option 3 < 1 Month

Complete every other rep with your team.

KB High Sumos 10/15

Squat Row L/M

Pushups

Situps


-1 team member sprints 200 m while the rest of the team completes reps of one exercise. When the runner gets back the next person goes. Once all the members on the team have sprinted their 200 m run/row, the entire team moves on to the next exercise. Exercises may be completed in any order.

-If any team member needs to take a break, that's totally allowed!!! Dive back in when you're ready. The team will keep going.

-Teams keep track of your total reps per exercise. One total for pushups, one total for squat rows, and one total for KB high sumos.

-Add the #'s together for a total score

-It's a good idea to pace your reps a bit

*If there are more than 5 people on a team, more than one person can run at a time. If there are less than 5 people, a team member(s) will need to run more than one 200 m per exercise. Per exercise, each time will have 5-200m to complete.

Working out at home or away?

Complete 4 rounds of:

200 m Run/Row

35 KB High Sumos 25/35

35 Squat Rows M/H

35 Pushups

35 Situps