Warm-up:
Individual…
Run 400m
15 Hollow Rocks
10 Yoga Push ups
Group…
2 Rounds not for time
Assualt bike 15 Calories
15 Squats
4 Cart Wheels
Fitness and Performance:
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots
Mobility:
Roll and Mash
LAX to Shoulders and Traps