Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group…
Bear Crawl Down
Ostrich Walks Back
5 Burpees
High Knees Down
Samson Lunges Back
10 Scorpions
10 Squats
Review Movements and setup
Fitness:
Teams of 3
AMRAP 30:
150 Calorie Bike or Row
75 DB Thrusters
20 Strict Pullups
150 Calorie Bike or Row
75 one arm DB Snatches
20 Strict Pullups
150 Calorie Bike or Row
75 DB Clean and Jerks
20 Strict Pullups
Performance:
Teams of 3
AMRAP 30:
150 Calorie Bike or Row
75 Thrusters (95/65)
10 Rope Climbs
150 Calorie Bike or Row
75 Power Snatches (115/80)
10 Rope Climbs
150 Calorie Bike or Row
75 Clean and Jerks (135/95)
10 Rope Climbs
Mobility:
LAX to Traps and Shoulders
LAX to Plantar Fascia
Roll Posterior
Mash Quads
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