Team Bag Battle

Warm Up

· T claps, Seal Claps, windmills, low slow Merkins, SSH 21’s (with penalty burpees) x3

The Drill

· Split into 2 teams

o Each team moves their bag with a different movement. Each PAX must do set exercise before taking a turn for bag movement. Teams then switch movement and exercise to see who went further

o Round 1

§ 2 Clean and press throws and 10 Merkins

§ SB carry across field and SSH

o Round 2

§ 2 Overhead throws and 7 burpees

§ Fireman carry and imperial walkers

o Round 3

§ Bear crawl drag (4 pulls) and 10 monkey humpers

§ Crawl bear drag (4 pulls) and 10 Ranger Merkins

· Mosey back to Flag

The Hightower

5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

Mary

· Stretching

CoT

· Great showing at Rapho. Glad to have two down range PAX and two FNG’s. Thankful for our health and ability to get together.