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SATURDAY 170701

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Yoga Push ups

Group…

200m Jog

15 Dislocates

15 Trunk twists

Samson Lunges Down

Bear Crawl Back

 

Performance and Fitness:

In teams of four, complete three rounds each of:

Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammates have completed their work at that station.

 

Mobility:

Mash Quads

Banded Hamstrings

LAX to Plantar Fascia

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