Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Banded Shoulders
Group…
Run 200m
10 Dislocates
10 Good mornings
Pigeon Stretch both sides
Butt Kickers Down
Bunny Hops back
10 Trunk Twists
10 Squats
Review the movements and setup….
Fitness:
In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Goblet Squats
10 Burpee Box Step-Overs (20″/18″)
(Partner A rows; Partner B performs 10 goblet squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)
Performance:
In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Overhead Squats (115/75 lbs) (scale to front squat if needed)
10 Burpee Box Jump-Overs (24″/20″)
(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)
Mobility:
LAX to Glutes
Roll Posterior
Mash Quads
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