Pick a girl, and do her as fast as you can!

Let's finish this round with a bang.

Warmup
Burpee Crowd Wave
Athletes will line up side by side, holding the bottom of an air squat. One by one, each athlete will complete one burpee, then immediately resume the bottom position of an air squat. When every athlete has done his or her burpees, the first person will start again. Athletes will complete three rounds. Throughout the three rounds, there will be a one burpee penalty for every athlete who leaves the bottom position of their squat. After the warmup, all athletes will complete the penalty burpees.


Team Metcon
With the class divided in two, teams will assign athletes to individual workouts based on skills, strengths, or preference. The workout starts with two athletes going head-to-head on one workout, and ONLY WHEN the athlete finishes his or her respective workout will the next athlete begin his or her chosen workout. Today, the prescribed weights WILL be used. 


The workouts will be done in this sequence:


Mini Jackie
500 Meter Row
40 Dumbbell Thrusters 20#/10#
30 TRX Rows (At lowest possible angle)

Mini Elizabeth
21-15-9
Dumbbell Squat Clean 30#/15# (Two dumbbells)
Hand Release Pushups

Mini Karen
100 Wall Ball Shots 14#/10#

Mini Grace
30 Alternating Kettlebell Clean & Jerks 40#/25#

Mini Angie
50-40-30-20-10 Single Skips
25-20-15-10-5 Situps (Towel under lumbar spine)

Mini Fran
21-15-9
Barbell Thrusters 65#/45#
TRX Rows (At lowest possible angle)

When you're done with your respective workout, if you have the energy to, cheer on your team AND the other team.