250 years strong! US Team World Cup Advances!

5 min
Motivators from 5

Don Quixotes

Abe Vigodas

Seal claps

Overheads

Rossi (r, l, m)

daisy pickers

Imperial walkers

Hillbilly Walkers

Mountain man poopers

lateral lunge stretch

Divide PAX into 5 pairs.
5 stations selected starting at the

Groups switch stations at the beginning of each song in playlist. Songs are 3 – 4 mins each. 20-25 mins total

Station 1: Paloff station, PAX pair up . one PAX holds arms outstretched holding resi band (“center PAX”) while partner pax puts other end of band around closest knee. This PAX does walking lunges in a circle back to where they started. Then switches band to other knee and goes to other side of center PAX. Repeat going other direction. Then PAX switch positions and repeat sequence. Continue pattern until song ends. Rest during choruses triumphantly pointing at the sky. Shouting song chorus optional… modify as necessary.

Station 2: pull ups / hanging. Do as many pull ups as possible, then use resi band for assist. Repeat to failure. Then do one to two min hangs. Repeat until end of song. Rest during choruses triumphantly pointing at the sky.Shouting song chorus optional… modify as necessary.

Station 3: balls to wall, wall sit, side plank both sides. Switch at song choruses. Repeat until end of song. Rest during choruses triumphantly pointing at the sky. Shouting song chorus optional… modify as necessary.

Station 4: Fireworks finale. Broad jumps from one end of bocci court to the other. Then 10 burpees (focus on the jump being explosive). Repeat until song ends. Rest during choruses triumphantly pointing at the sky. Shouting song chorus optional… modify as necessary.
Shouting song chorus optional… modify as necessary.

Station 5: Merkins challenge 
Teams change stations as a group