Toe Grab Squats
In Worm w/ Push-Up
Runners Stretch (Alt legs, 5 ea leg)
In teams of 2: Part A: 10 min Bike or Row for total cals
Men switch every 15 cals or 250m
Women switch every 10 cals or 200m
Rest 2 mins Part B: 10 min Clock (score is time for this part)
150 Wall Balls (20/14)
*every minute starting at 0:00 4 synchro burpees
*rest the rest of the time if you finish the wall balls Part C: AFAP (score is time)
25 Wall Walks
250 DU’s/500 Singles
800m Run (together)
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!