Warm-up:
Individual…
Row 500m
Crossover Symmetry
10 Yoga Push ups
Group…
200m Run
Lax to Pecs/Trap
15 Dislocates
Strength and Skill:
Four sets of:
Bench Press x 6-8 reps @ 2 sec descend
Take 10 minutes to complete.
Fitness:
In teams of two, with only one partner working at a time, complete four sets each of:
Assault Bike 30/20 Calories
30 Kettlebell Swings
Performance:
Against a 4-minute running clock, with 2-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
30 Kettlebell Swings
Max Reps of Pull-Ups
Mobility:
LAX to Pecs
Mash Lats on Roller
Roll Posterior
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