CROSSOVER #2
Category: Teamwork
This workout involves supersets of exercises that target each major muscle group. Perform 3 sets of each exercise, alternating between exercises in each set. Each set is done to almost failure so we reduce the number of repetitions in subsequent sets. Choose DBs that are approximately a 10 rep max or increase the reps.
Set up 2 stations at 30m apart and pair up participants of similar strength and fitness levels so they can share the dumbbells, which are placed at station (A). Put mats at (B). One person starts with the DB exercise at station (A) and the other on the mats at (B). The pair swap stations after each set by sprinting the 30m, crossing over in the middle. PTI must dictate the cadence of the reps for everyone in the group.
At the end of each round (6 sets in total), the whole group does 60s of high intensity cardio together followed by 60s rest before moving onto the next muscle group superset.
Total workout time 30mins.
Double Unders
A very intense form of jump rope skipping - the rope must pass under the feet twice per jump.
