Set up cones 40m apart from each other with two lanes wide enough to have the teams split between lanes.

 

1 team starts on the South end, the other at the North end on the opposite side Choose two exercises i.e. Burpees and Squats

 

One exercise is to be completed at each end starting at 10 reps, when every team member has completed they then sprint to the opposite end and complete 10 reps of the other exercise. Continue this until each exercise has been completed counting down to 1 rep.

 

> 2:1 Run

Sprint:Walk 30:15

60:30

90:60

120:60

180:90

120:60

90:60

60:30

30:15

15:End

 

> Partner Buster

 

Set cones 50m apart

In partners, 1 will run the shuttle, whilst 1 stays at home completing a bracing exercise. When the shuttle is complete by the first runner they swap over

 

Round 1) Plank hold

Round 2) Squat hold at 90-­‐degrees Round 3) Dish hold

Round 4) Double Leg bridge hold