In a group of 3:
“Get Your Ass Off The Ground”
– rocking chairs – elevators – burpees from flat on ground
“Move Your Bodyweight Safe & Fast”
– pullup – pushup – situp – squat – lunge
(or variation of. Ex: BW row= pullup, inchworm= pushup)
“Lift Heavy Shit”
– full-range KB high pull – suitcase DL – C&P – sandbag shoulder (75lb. M, 45lb. W)
Each group completes 500 movements in each category.
Each person must work in each category, but may use any motion, numbers, and configuration they choose.