Bring a Friend Day!
Teams of 4
50 Calories on two different machines.
10-9-8-7-6-5-4-3-2-1 squat relay
5 arms interlocked sit-ups after each round
10-9-8-7-6-5-4-3-2-1 pull-up relay
4 synchronized high-5 burpees after each round
50 calories on two different machines
Notes
Welcome Friends!
Today’s workout will be completed in teams of 4. You will start off by accumulating 50 calories on two different machines–one bike and one rower. You will then do a 10-1 squat relay, performing 4 arms interlocked situps after each round. After this you will perform a 10-1 pullup relay, performing 4 synchonized high-5 burpees after each round. Finally, you will finish with another 50 calories on each machine. Your score is the time it takes to complete the workout.
You will have two machines for the calories, one bike and one rower. Each machine must reach 50 calories. This will be done with two people working at a time (TPWAAT), one person biking and one person rowing. You may switch partners as often as you’d like, but it is recommended that you do so every 10 calories.
A relay means each partner will complete the given amount of reps before moving to the next round. So Partner 1 will complete 10 squats, then partner 2, then partner 3, then partner 4. After completing 4 arms interlocked situps as a team, they will then each complete 9 squats. This will continue until they have completed the round of 1 squat each, followed by a final set of sit ups.
Aim to complete the squats unbroken throughout. If you are new to squatting, stick with air squats. If you are more experienced then you may perform goblet squats.
The pull-ups will also be done relay style. You may substitute ring rows, jumping pullups, or banded pull ups. Choose a variation that allows you to complete each round of pull ups in 1-2 sets. This means you should be able to complete sets of at least 5 at a time repeatedly.
For the burpees, all members of your team must be on the ground at the same time and must jump and high-5 each other at the top of each rep.