Assault Bike 2 minutes

Crossover Symmetry

10 Yoga Push Ups


400m Run

15 Dislocates

15 Good Mornings

Musical Wall Balls


Fitness and Performance:

In teams of four, complete as many rounds as possible in 24 minutes of:

20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 300 Meter Shuttle together.



LAX to pec & traps & plantar fascia

Roll Posterior

Cobra Pose

Mash Quads

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