Layout:

X x x x x x x line 4

10m

X x x x x x x line 3

10m

X x x x x x x line 2

10m

X x x x x x x line 1

Workout:

Handicap workout to get pairings.

• 10 x Pushups
• 10 x Burpees
• 10 x Super situps
• run a lap around the oval (400m) as they come in form them up into pairs based on fitness ability and put them into a plank hold and do 8-10 sets of 20 sec plank holds until everyone is paired up.

Have them collect a bag between a pair and form up on line1.

One partner will stay on line 1 with the sandbag and do front squats till their partner comes back in to change over. The other one runs out to line 4 and does 8 diamond pushups, then runs back in and changes over. After 5 mins change the reps to either add or take away some reps, so give them the option to either change to 6 reps or 10 reps for the last couple of minutes.

• Deep front squats/ 8 x Diamond pushups on line 4 (change to either 6 or 10 reps)

10mins

• Upright rows/ 6 x Squat thrusts on line 3 (change to either 4 or 8 reps)

10mins

• Overhead press/ 15 x Toetaps on line 2 (change to either 10 or 20 reps)

10mins

This last round, one partner will do bicep curls with the bag as normal. The other partner will run out to line 4 and do 1 rep for each exercise on each of the lines, so 1 x Diamond pushups line 4, 1 x Squat thrust line 3, 1 x Toetaps line 2 then swap over. The next partner that goes out with do 2 reps for each exercise, then 3, then 4. So one partner is doing odd numbers and the other is doing even numbers

• Bicep curls/ Diamond pushups line 4, Squat thrust line 3, Toetaps line 2

10mins