Warm-up:
Individual…
Assault Bike 2 Minutes
Crossover Symmetry
10 Yoga Push ups
Group…
20om Run
20 Waiter Bows
Bear Crawl Down
High Knees Back
Rowing Review
Performance and Fitness:
In teams of two, partners alternate rounds to complete five sets each of:
500 Meter Row
10 Dumbbell Man-Makers
Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press
Mobility:
Banded Hamstrings
LAX to Shoulders and Pecs
Roll Posterior
LAX to Plantar Fascia
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