At Bond Park

10′ Levee Jog

2 Buildups
Split into 2-3 teams for relay races (try to split evenly between men and women)

9x50m Shuttle Relay – 1′ rest between relays

Each team member runs 50m out and back and has to tag the next team member in line to go. The team that finishes first wins the round (best of 9 series). If there is an odd number to split teams evenly, one member will run twice (rotate who runs twice each round).

Rest 5′ – The losing team has to complete 30 burpees each before starting the AMRAP…

AMRAP 15′
20 Squats
15 V-ups
10 Deload Pushups
5 Super Burpees