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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