Warm-up:
Individual….
Work on opening hips up (Pigeon, spiderman, etc)
10 Squats
10 Hollow Rocks
Group….
200m Jog
Spiderman pose holds (rotations through hips, forearm to the ground, etc) each side
Downward Dog Pose
Upward Dog Pose
10 Squats
10 Push ups
10 Jumping Spidermans
Review barbell positions
Setup and get ready to go….
Performance:
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
Fitness:
Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)
The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.
**Penalty if bar hits the ground for rest: 12 burpees each partner
Mobility:
Mash Forearms with PVC and a partner
Roll Posterior
Mash Lats
Mash Calf & Achilles
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