| A. Team Worm Relays |
| 10 Sync Worm squats |
| 10 Meter Sync Lunge |
| 20 Worm Sync Deadlift |
| 10 Meter Sync Lunge |
| 10 Sync Worm Squats |
| **return to start, hold worm on opposite side |
| ***run this relay 2-3 times-based on coach feel*** |
| B. Coaches choice on anything additional |