"Nothing of value comes without sacrifice. To be successful, PERSEVERE."
**RULES FOR ROUND ONE**
One Person (A)-Lifts (Moderate Weight/Challenging Weight)
One Person (B)-Runs>One Lap Around Track
(If you don't have a track run 200 meters/218 yards and back to your partner)
*The person who runs is setting the pace
*Once the person finishes running, they will switch off with their partner and perform the same lift
**The biggest goal in this challenge round...is to not stop, to run hard and pace yourself, and encourage each other to push and to finish
ROUND ONE: PARTNER DRILLS/DO NOT STOP
*Note: If you get to the goal number, keep going until your partner gets back from running
*Note: Make sure the person running doesn't take off until their partner begins lifting
1. DB Squat Push-Press> Person A (Goal: 20-25 presses/F>12-15#; M>20-25#)
1. Run>One Lap Around Track or 200 meters>Person B
1. Partners switch> Person B Lifts/Person A Runs
2. Alternating DB Bent-Over Row (Motion: Punching the floor)> Person A (Goal: 30-40 rows/same weight as #1)
2. Run>Same as above>Person B
2. Partners Switch> Person B Lifts/Person A Runs
3. DB Front-to-Side Shoulder Raises>Person A (Goal: (2=1)-20 raises/F>8-10#;M>12-15#)
3. Run>Same as above>Person B
3. Partners Switch> Person B Lifts/Person A Runs
4. Alternating DB Push-Up Row>Person A (Goal: 30 rows/same weight as #1)
4. Run>Same as above>Person B
4. Partners Switch>Person B Lifts/Person A Runs
5. Burpees>Person A
5. Run>Same as above>Person B
5. Partners Switch>Person B Lifts/Person A Run
6. Rest 1 min
ROUND TWO:
1. DB Walking Lunges (Fwd)- 100 steps (Goal: F>20#/M>30#)
2. Jump Rope- 100 jumps (Goal: No mess-up/If you mess up>Push-ups-25x)
3. DB Walking Lunges (Bkwd)- 100 steps (Goal: Same Weight as above)
4. Jump Rope- 100 jumps (Goal: Same as #2)
5. Walking (1) KB Swings (Fwd)- 100x (Goal: F>15-20#/M>25-35#)
ROUND THREE: PARTNER DRILLS
1. Box Jumps (17" box)- Person A (Goal: 25 jumps)
1. Run One Lap On Track/200m- Person B
1. Partners Switch>Person B Jumps/Person A Runs
2. Box Jumps (23" box)- Person A (Goal: 20 jumps)
2. Run One Lap On Track/200m- Person B
2. Partners Switch>Person B Jumps/Person A Runs
3.Over/On Split Squat Box Jump (17" box)- Person A (Goal: 40 jumps)
*One Foot on Box (R)/One Foot on Floor (L)/Jump up-lead with leg that is on box/
*Land on opposite side of box>Opposite Foot on Box (L)/Opposite Foot on Floor (R)
3. Run One Lap On Track/200m- Person B
3. Partners Switch>Person B Jumps/Person A Runs
4. Over/On Split Squat Box Jump (23" box)- Person A (Goal: 30 jumps)
*Same as #3
4. Run One Lap on Track/200m-Person B
4. Partners Switch>Person B Jumps/Person A Runs
5. Rest 1 min
ROUND FOUR: FOUR SETS/NO REST
1. Stand-Ups- 25x
2. Burpees- 10X
ROUND FIVE: CHALLENGE! CHALLENGE! CHALLENGE!
1. Alternating Sledgehammer Chops- 100x
*Go Hard! Do No Stop! Time Yourself and Set A Record!
Cool-Down>5-10 minutes
The End!
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