Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group…
12 Dislocates
12 Good Mornings
5 Arch to Hollow Rolls
10 Push ups
5 Burpee Pullups
10 Squats with a pause holding a 10# plate
Review movements….
Not for time complete one round of:
5 Pullups
5 Toes to Bar
10 Push ups
10 Wall Balls
Recover and get ready to rock…
Fitness and Performance:
“Fitness Challenge Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)
Record total working time.
Mobility:
Mash Quads
Roll Posterior and Lats
LAX Shoulders and Pecs
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