Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Banded Good Mornings
Group…
200m Jog
Leap Frogs Down and Back
High Knees Down
Zombie Walks
10 Scorpions
15 Waiter Bows
10 Squats
5 Burpee Pull ups
Review movements and setup
Fitness:
Teams of 3
For Time:
100/75 Calorie Row
100 Box Step Overs
100 Kettlebell Swings
100 DB Thrusters
100 Strict Pull ups or Ring Rows
100 DB Thrusters
100 Kettlebell Swings
100 Box Step Overs
100/75 Calorie Row
Performance:
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Chest to Bar Pull-ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/75 Calorie Row
Mobility:
Roll Posterior
Mash Quads
LAX to Shoulders/Plantar Fascia/Traps
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