Ladder workout.
10-8-6-4-2 of
Pull ups
Jump squats
Push ups
Wall balls 12 foot target
Kettlebell swings

After every round complete a 100 meter run.

If you have a team have them start at different parts of the workout and complete the circuit in a pre determined order.

Subs for pull ups are jumping pull ups with negatives.


7 Quick and Easy Airdyne Workouts!

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P.S. most people love workout #5 ! 

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