5 Min Row, Ski, Jump Rope or 2 Flat Loops
5 Min Med Ball Toss (1 Min Each)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman
40 mins as a team of 3 (1 pacer, 1 worker, 1 rester) you must work off the caloric content of a six pack of Bud Light (660 cals). 330 of those calories need to be done on the rower and the remaining 330 need to be done on the ski. You will alternate each machines each beer or in this case every 110 Calories. The pacer for the Row intervals is 2 laps of OH/Farmer Carry (one hand is overhead with a lighter KB, the other is at your side with a heavier KB) for the Ski intervals 2 laps Rack/Farmer (one kb in rack, the other is at your side) Switch sides as needed to complete the 2 laps. Oh and each team will have a sandbag that cannot hit the floor till the workout is complete.