Warm-up:
Individual…
Run 400m
Crossover Symmetry
10 Yoga Push ups
Group…
Bear Crawl Down
Broad Jumps + 3 Squats Back
15 Dislocates
10 Inch Worm Push ups in place
Fitness and Performance:
Teams of 3:
AMRAP 7:
150/100 Calorie Bike/Row
Max Clean & Jerk (135/95#)
Rest 3:00
AMRAP 6:
120/80 Calorie Bike/Row
Max Power Snatch (115/80#)
Rest 3:00
AMRAP 5:
90/60 Calorie Bike/Row
Max Thrusters (95/65)
Mobility:
Roll Posterior
LAX Shoulder/Trap
Lax to Plantar Fascia