Warm-up:
Individual…
row or bike
crossover symmetry
15 good mornings
Group…
200m jog
3 movements in 3 minutes…
Situps
Squats
Push ups
Fitness:
In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings
200 Dumbbell Push Press
100 Strict Pull-Ups
100 Box Step-Overs with Dumbbells
1600 Meter Medicine Ball Relay
Performance:
In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings (24/16 kg)
250 Push Press (95/65 lbs)
200 Pull-Ups
150 Box Jump-Overs (24″/20″)
1600 Meter Medicine Ball Relay
Mobility:
Mash Quads
Mash Lats
Banded Hamstrings
LAX Plantar Fascia
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