- 25 wall ball abmat sit ups 20/14 (each)
- 21 push ups (divided between team)
- 1 frame of 100m rowing bowling (penalty burpees)
- 21 push ups
- 2nd frame 100m bowling  (penalty burpees)
- 21 push ups
- 3rd frame 100m bowling  (penalty burpees)
- 21 push ups
- 4th frame 100m bowling  (penalty burpees)
- 21 push ups
- 5th frame 100m bowling  (penalty burpees)
- 50 wall ball sit ups
- 21 push ups
- 6th frame 100m bowling  (penalty burpees)
- 21 push ups
- 7th frame 100m bowling  (penalty burpees)
- 21 push ups
- 8th frame 100m bowling  (penalty burpees)
- 21 push ups
- 9th frame 100m bowling  (penalty burpees)
- 21 push ups
- 10th frame 100m bowling  (penalty burpees)
- 25 wall ball sit ups