Warm-up:
Individual…
400m Run
Crossover Symmetry
15 High Box Step ups
Group…
Lax to Pec/Shoulders
Spiderman Crawl Down
Burpee Broad Jump + 3 Squats
Bear/Indian/Cowboy
Fitness and Performance:
Team of 2, relay style:
21-18-15-12-9
Thrusters (95/65#)
40 Double-unders
200m Run
First partner completes first full round, tags second partner.
*Time cap of 35 minutes.
Mobility:
Banded Shoulders
Mash Calf/Achilles on KB Handle
LAX to Plantar