Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Box Top Pigeon Stretch
Group…
200m Jog
15 Waiters Bows
Samson Lunges Down
Butt Kickers Back
Pigeon Stretch
Cobra Stretch
Ostrich Walk Down
High Knees Back
5 Burpees
Review Movements and build into working weights
Fitness:
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Dumbbell Thrusters
10 Box Step-Overs with Dumbbells
250 Meter Row
Performance:
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run
Mobility:
LAX to Plantar Fascia
Roll Posterior
LAX to shoulers
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