PREBLAST – Read this – memorize it – Be Ready!
MANO A MANO
Pax divide – equally
Form 2 lines
All pax begin with air squats
Once the 2 competitors have completed 10 squats they run to the cone.
At the cone – 3 burpees
Bear Crawl to the sidewalk
At the sidewalk – 3 burpees
Run to the playground
10 pull-ups
3 burpees
Run to the basketball court
25 battle rope swings each arm
3 burpees
Pick up Atlas stone – Carry around the perimeter of the court – you should visit all 4 corners – return to stones to their original starting place
3 burpees
Run to the racquetball court
10 Donkey kicks on East wall
3 burpees
10 wall sitting overhead claps
3 burpees
Run back to gazebo
100 jump ropes
3 burpees
Your done….
Everyone in line continues to alternate- 25 squats & 25 monkey Humpers until they are next in line.
Second set of competitors begin running when their teammate finishes 3 burpees at the sidewalk.
Pax that finish the circuit begin the following OYO:
– 25 Merkins
– 25 Overhead press
– 25 Cindy swings
– 25 Squat Thrusters
– 25 Dips
– 25 Derkins
– 25 Cindy Rows R + L
– 25 Cindy Step ups
– 25 Blockbees
– 25 Werkins
– 25 BBSU
– 25 LBC
– 25 V-Ups
– 25 Backscratchers
– 25 Seconds – Lindsay Lohan
– Rinse and Repeat until time