Wheels on Fire

BEST IF DONE WITH PARTNER

Set up cones at 10, 20, and 30 yards.

First set: do exercise to the 10 yard cone and back.

Second set: do exercise to the 20 yard cone and back.

Third set: do exercise to the 30 yard cone and back.

Hold a 12# medicine ball throughout all the exercises (except, of course, when slamming it to the ground during the ball slams).

Exercises:

Sprint (1 ball slam at end)

Lunges (2 ball slams at end)

Kareoke (3 ball slams)

Jumping Lunges (4 bs)

Distance burpees (do the pushup portion with hands on the medicine ball) (5 bs)

Distance burpees (that's right, two laps in a row, this time with 6 bs at the end)

Backward lunges (7 bs)

Side suffles (8 bs)

Leaps for height (9 bs)

Sprint (10 bs)

For time.