Warm-up:
Individual…
Row 500m
Crossover Symmetry
Accumulate 25 KB Swings
Group…
15 Dislocates
15 Good Mornings
15 Trunk Twists with PVC
15 Leg Swings
10 Spider Jumps (5 sec pause in each one working hips)
15 Slow Squats
Warm up movements
Fitness:
In teams of three, alternate rounds to complete 10 rounds each for time of:
6 Burpees
9 Goblet Squats (heavy)
12 Kettlebell Swings (heavy)
Performance:
In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)
40 minute Cap.
Mobility:
Banded Hamstrings
Couch Stretch
Mash Quads/IT Bands
Roll Posterior
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