Warm-up:
Individual…
Row or Bike 2 Minutes
Crossover Symmetry
15 Waiters Bows
Group…
200m Jog
Samson Lunges Down
Bear Crawl Back
10 Hollow Rocks
Pigeon Stretch both sides
Cobra Pose
10 Jumping Spiders
Review movements and warm them up…
Fitness:
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Performance:
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Mobility:
Couch Stretch
Roll Posterior
LAX to Shoulders
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