Warm-up:
Individual…
Run 400m
Crossover Symmetry
20 Waiters Bows
Group….
200m Jog
20 Arm Circles (10 each direction)
10 Yoga Push ups
10 Squats
High Knees Down
Bunny Hops Back
Bear Crawl hand tag for 2 minutes
Fitness and Performance:
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Russian Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds
**Form a team up to 5 people to share equipment moving from station to station in order.
Cash Out:
Tabata Situps
Mobility:
Cobra Pose and Child Pose
Roll Posterior
LAX to Plantar Fascia and Shoulders
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