Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Waiters Bows
Group…
200m Jog
15 Dislocates
Bear Crawl Down
Butt Kickers back
10 Squats
Zombie Walks Down
High Knees Back
5 Burpees
Review Movements to prepare for workout….
Fitness:
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
Run 400m (sub in 100 singles if raining)
40 Push-Ups
20 Wall Ball Shots
Performance:
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
Run 400m (if raining sub 50 Double unders)
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
mobility:
Mash Quads
LAX to Shoulders and Plantar Fascia
Roll Posterior
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