Warm-up:
Individual…
Row 500m or Bike 30 Cal
Crossover Symmetry
10 Hollow Rocks
Group…
200m Jog
15 Dislocates
5 Burpee Pull Ups
10 Scorpions
Bear Crawl Down
Zombie Walks Back
10 Squats
Review Movements and warm them up
Fitness:
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups OR Ring Rows
75 Bench Press (with barbell or DB’s)
100/70 Calorie Row
Performance:
“Buddy-Buddy”
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (135/95)
100/70 Calorie Bike
Mobility:
LAX to Pecs
Mash Lats on Roller
Roll Postrior
Mash Quads
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