Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Spy Versus Spy Workout

RULES:
-Divide into 2 teams
-Send 1 team to another location to do a “mission.”  The other team performs an exercise(s) until the 1st team returns.
-Switch and team 2 does the same mission.
Option – post the exercises on the mission at the location so it is a surprise.
 
MISSION #1
Team #1
Mission:
Run to north stairwell, start in the basement and run up all 6 flights and back down, ending at the basement
Team #2
Sit-up Stand-up Slams (or Sit-up-Stand-up Tuck Jumps)
 
Switch and team #2 does Mission
 
MISSION #2
Team #2
Mission: 
Run up to the upper workout room and do 10 Pull-ups until all are completed. Then run back down.
Team #1
Hindu Push-ups
 
Switch and team #1 does Mission
 
MISSION #3
Team #1
Mission:
Run to the south stairwell, start in the basement and run up all 6 flights and back down, doing 5 Push-ups at each landing
Team #2
10 medicine Ball Slams
20 Box Jumps
30 Goblet Squats
rotate through exercises until mission completed
 
Switch and team #2 does Mission
 
MISSION #4
Team #2
Mission:
Run to the cardio room, do 30 seconds of each of the following:
Left Pillar Bridge
Front Bridge
Right Pillar Bridge
Inchworm
leg Raises
Then do Frog Jumps back to the team #1
Team #1
2 Pull-ups
4 – each side – Bottom Up Presses
8 Push-ups
16 Dips
32 Air Squats
rotate through exercises until mission completed
 
Switch and team #1 does Mission
 
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