High knees
Butt kickers
Frankenstein walks
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)

As a team of 2 people complete as many reps as possible at each station for 2 min at each station.

3 rounds of:
Wall-ball over bar  (Reps)
Cone 2 Cone Plate Over Head Carry(Reps)
200m run relay (Reps)
Plate G2OH (Reps)
Row relay (Calories)
Rest

Your score is the sum total of reps from each station for all 3 rounds.
In this workout you move from each of five stations after two minutes. The clock does not reset or stop between exercises. This is a twelve-minute round from which a two-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.