Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group…
Coaches Choice
Fitness:
Teams of 3
2 Rounds (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches
200 Meter Run (Each)
100 Box Step Overs
200 Meter Run (Each)
100 DB Thrusters
Performance:
Teams of 3
2 Rounds (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)
Mobility:
Mash Quads
Roll Posterior
LAX to Plantar Fascia
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