Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Waiter Bows
Group…
Run 200m
10 Leg Swings
10 Dislocates
10 Good Mornings
High Knees Down
Broad Jumps Back
Pigeon Stretch
10 Jumping Spiders
10 Squats
5 Burpees
Review Movements and setup
Fitness:
Teams of 3
AMRAP 30:
100/75 Calorie Bike or Row
75 Wallballs
75 Kettlebell Swings (heavy)
Performance:
Teams of 3
AMRAP 30:
100/75 Calorie Bike or Row
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round.
Mobility:
Mash quads
LAX to Plantar Fascia
Roll Posterior
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