Warm-up:
Individual…
Assualt Bike or Row 2 minutes
Crossover Symmetry
12 Matrix Turns
Group…
Pizza Game for 3 minutes
Review of workout
Warm up movements
Fitness and Performance:
In teams of two, compete…
1,000m row (250m increments)
100 Wall Ball
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpee Box Jumps (24/20)
*Teammates partition reps as needed.
Mobility:
Roll out and mash
LAX to shoulder, traps and Plantar Fascia