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SATURDAY 170715

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

Roll Posterior on Roller

Group…

200m Jog

20 Waiter Bows

10 Yoga Push ups

High Knees Down

Butt Kickers Back

Bear Crawl Down

Crab Walk Back

 

Fitness:

In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees

Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
5 Strict Pull-Ups
15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 

Performance:

In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 

Mobility:

LAX to plantar Fascia

Roll Posterior

Mash Quads

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