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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