SATURDAY 20/12
GAME DAY
TEAM OF 4 — INDIAN FILE CIRCUIT (40 Minute Time Cap)
TEAM BUY-IN - 800 m Run (together)
All 4 athletes run together
No one can start the workout until the entire team finishes the 800 m
MAIN WORK — 4 ROUNDS EACH (Indian File)
Each athlete completes 4 full passes through the circuit.
Station 1 — Wall Balls
20 reps (6/4 kg)
Station 2 — DB Hang Snatch (alt reps)
20 total reps (10 per arm 20/15kg DB)
Station 3 — Air Bike
20 calories
Station 4 — Front Rack Reverse Lunges
20 total reps (10 each leg 15/10kg)
TEAM BUY-OUT - 400 m Run (together)
All 4 athletes run together
AND step across the line together
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FLOW — INDIAN FILE STYLE
Athlete 1 starts on Station 1 (Wall Balls)
When Athlete 1 finishes wall balls and moves to snatches, Athlete 2 may begin wall balls
Athlete 3 cannot begin until Athlete 2 finishes wall balls
Athlete 4 cannot begin until Athlete 3 finishes wall balls
The line rolls forward through all 4 stations
When an athlete completes Station 4, they loop back to Station 1 and start their next round
Each athlete must complete 4 full rounds
