(Phoenix/GetFIT)

Movement Prep: 5 Min
1X Sampson Complex
2X Inchworm Complex

Warm-up: 10 Min
3 Rounds of Tabata...
Jumping Jacks
Plank Reaches
Dancing Crab
Sit-ups
Air Squats

Fun: 10 Min
5 Min Box Push Relay

NOTE: Add weight each minute and keep teams large to allow for extra rest - 5 Minutes is long!

Strength: 15 Min
9 Min Every 90 Seconds
5-5-5-5-5-5
DB Shoulder Press

Conditioning: 20 Min
2 Rounds of 1 Min Each
Goblet Squat (24/16 KB)
Push-ups
Weighted Lunge (45/35 Bumper)
Ab-Mat Sit-ups
Weighted Box Step-ups (2x 35/25)
Burpees
Rest

Scaling:
Light, elevated push-ups