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SATURDAY 161112

Warm-up:

Row 500m

Crossover Symmetry

15 Hollow Rocks

15 High Box Step ups

15 Squats

10 Yoga Push Ups

12 Matrix turns

 

Fitness and Performance:

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-
10 Box Jumps
5 Pull-Ups

Station 2-
10 Burpees
5 Dumbbell Ground to Overhead

Station 3-
300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

 

Mobility:

Roll and Mash

 

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