Warm-up:
Individual…
Row or Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
200m Jog
20 Waiters Bows
20 Arm Circles
10 Windmills
Partner Bootleg Burpee relay to complete a total of 10 burpees
Review movements
Fitness:
In 5 minutes, complete the following:
Run 600 Meters
Row/Bike as many calories as possible
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
4 Strict Pull-Ups
12 Air Squats
Rest exactly 5 minutes, and then . . .
In 5 minutes, complete the following:
Run 600 Meters
Row/Bike as many calories as possible
Rest exactly 5 minutes, and then …
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
10 V-Ups
Performance:
In 5 minutes, complete the following:
Run 600 Meters
Row/Bike as many calories as possible
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats
Rest exactly 5 minutes, and then . . .
In 5 minutes, complete the following:
Run 600 Meters
Row/Bike as many calories as possible
Rest exactly 5 minutes, and then …
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65 lbs)
10 Toes to Bar
Mobility:
Mash Quads
Banded Lat Stretch
Roll Posterior
LAX to Plantar Fascia
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