Warm-up:
Individual…
Foam roll
Bike 2 minutes
Group….
Coaches Choice
Fitness:
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing (or 9 Calories of Assault Bike)
12 Kettlebell Swings
12 Goblet Squats
12 Dumbbell Push Presses
Performance:
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing (or 12 Calories of Assault Bike)
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Mobility:
Mash quads
Roll Posterior
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