Warm-up:
Individual…
Row 500m
Crossover Symmetry
Pigeon Stretch each side
Group…
15 Leg Swings
20 Waiter Bows
3 movements in 3 minutes
Spiderman Hold
Situps
Squats
Review Back Squats and Warm up
Strength and Skill:
Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 2 minutes
Take 15 minutes to complete.
Fitness:
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
10 Wall Ball Shots (20/14 lbs)
10 Burpees
10 V-Ups
Performance:
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
18 minute time cap.
Mobility:
Mash Quads
Roll Posterior
Cobra Pose
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