Warm-up:
Individual…
Row or Bike 2 minutes
Crossover Symmetry
15 Good Mornings
Group…
200m Jog
20 Waiters Bows
15 Leg Swings
5 Inch Worm Spidermans
Musical Bear Crawl Med Balls
Fitness:
Complete as many rounds and reps as possible in 6 minutes of:
10 Kettlebell Swings
5 Burpees
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups
Rest 4 minutes, and when the running clock reaches 20:00…
Complete as many calories as possible in 6 minutes of:
Row/Bike for Calories
Performance:
Complete as many rounds and reps as possible in 6 minutes of:
5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups
Rest 4 minutes, and when the running clock reaches 20:00…
Complete as many calories as possible in 6 minutes of:
Row/Bike for Calories
**Partner up to share equipment- you can start at a different section but stay in the same order.
Mobility:
Roll Posterior
Mash Quads
LAX to pecs
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