Bear Crawls (length of 4 mats)

Crunch to Wall Ball (20/12)

Renegade Push Ups

OHWL (45/25)

Squat Jumps

=1 round

3 rounds 

1 min rest after each round 

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In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.