15 Rounds for reps
:45-seconds of work
:15-seconds of rest
***Coach will roll a big die and the number that is rolled will decide which movement will be executed for that round. I.E. if the coach rolls a 1, you will bear crawl forward and backward for the entire :45-seconds. Every time you cross the 24-ft length, you get a rep added to your score.
1-Bear Crawl
– Forward 24-ft and then Backward 24-ft
2-Up/Down Shuttle Run
– Athlete will start on their stomach, get up and run 3-yards to a cone, drop back to stomach and then get back up and run back to the starting cone.
3-Burpee Jacks
-Burpee + Jumping Jack
4-Tuck Jump
-Jump and tuck knees to your chest in the air
5-Wall Push
-10-steps = 1-rep
6-Lateral Jump Squats
-Air Squat + Jump laterally enough to see daylight between your feet and the ground