In a group of 2, 3, or 4:
50-40-30 Tire smash
Hollow rock/ hold
20-20-20 Mace swings/ lifts
Part 1: As part of the group hits the tire, the other part holds the hollow position. When designated reps are complete by all parties, roles switch. Round 1= 50 tire hits per person, round 2= 40, and round 3= 30.
Any failure in the hollow position results in 15 burpees- completed at the end.
Part 2: Same scheme as above- part of the group on the mace (20 reps each in all 3 rounds), the other part on V-ups.
When all team members complete the 20 swings/ lifts, roles switch.
All sets of tire smash/ mace swinging are interspersed with a set of hollow/ V-up.