Warm-up:
Individual….
Assault Bike
Crossover Symmetry
15 Good Mornings
Group…
200m Jog
Partner Leap Frog Down and Back
Wheel Barrow Down and Switch coming back
Fitness and Performance:
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
45 Synchronized Burpees
followed by as many rounds as possible of:
Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest
Continue to rotate through the stations until time is called.
Mobility:
LAX to pecs and Shoulders
Roll out and mash
Couch Stretch
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