Segment 1 (warmup):
Athletes plank in a circle, while rolling a medball around to each other. If you drop out of plank position you have 3 penatly burpees.
Keep going until 1 person remains.
*The medball helps to keep the mind off the plank and eyes off the clock
50 Deadlifts (Rx: 185/115 S1: 145/85 S2: 115/65)
30 Handstand Pushups (S1: Wall Walks S2: As can do)