Warm-up:
Individual…
Row or Bike or Run
15 Dislocates
15 Leg Swings
Group…
200m Jog
15 Hollow Rocks
Cobra Pose
10 Scorpions
20 Waiters Bows
15 KB Swings
10 Goblet Squats
Review movements and warm up to workout weights/movements
Fitness:
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
40 Kettlebell Swings
40 V-Ups
*Partners can divided up the swings and V-Ups however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.
Performance:
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
20 Power Cleans (135/95 lbs)
20 Toes to Bar
*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.
Mobility:
Mash Forearms with PVC and a friend
Roll Posterior
Banded Hamstrings
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