Warm-up:
Individual…
Bike 2 minutes
Crossover Symmetry
10 Trunk twists
Group…
200m Jog
20 Waiters Bows
5 Burpees
10 Squats
10 Situps
90 sec of Bear Crawl hand tag (3 burpees if caught)
Review the workout….
Partner up to share the equipment:
Heat 1 starts at 3,2,1….
Heat 2 starts 4 minutes delayed trying to catch partner 1.
Fitness:
For time:
800 Meter Run
60 Kettlebell Swings
60 Wall Ball Shots
40 Push-Ups
40 Pull-Ups
20 Burpees
20 Goblet Squats (heavy!)
400m Run
Performance:
For time:
800 Meter Run
60 Kettlebell Swings (32/24 kg)
60 Wall Ball Shots (20/14 lbs)
40 Push-Ups
40 Pull-Ups
20 Burpees
20 Overhead Squats (155/105 lbs)
400m Run
Mobility:
LAX to Pecs/Traps/Plantar Fascia
Roll Posterior
Mash Quads and Lats
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