One partner will be on machines for 10sec all-out intervals and up to 30s rests (repeating) while partner 2 is completing one exercise at a time before tagging partner one out. Continually swap in and out after every exercise in circuit and shuffle between all machines.

[1lap = there AND back, max length of gym possible without trampling, safe zones inside cages.]

Circuit: (Set up several black and purple power bands and tubing bands. Start teams at different exercises to avoid log jams)

A) 5 laps (10 lengths) : Full speed lateral shuffle

B) 3 laps: Weighted Mini band side shuffle. Half squat, band on knees, holding 15 or 30lb DB. Must take small controlled steps.

C) 2 laps: Low Pig Skate. Low Squat Walk on HEELS not TOES.

D) 1 lap : High knee forward tuck jumps bounding.

E) 120/knee Mini Band Bicycle Crunch. Elbows must touch

F) 50 each Banded Hammer Bicep Curl + Tricep Extension (black or purple bands, mounted high, narrow grip both hands)

G) 100 Tubing Back Fly's

20-25min