Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Squats
Group…
200m Jog
LAX to Pecs/Traps
Bunny Hops Down
Samson Lunges Back
Spiderman Crawl Down
Butt Kickers Back
Fitness and Performance:
In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of:
100 Double-Unders
80 Russian Kettlebell Swings
60 Wall Ball Shots
40 Burpees
20 Toes to Bar
Mobility:
Roll it out
LaX to the glutes/plantar
Mash Quads