Warm-up:
Individual…
Run 200m
Crossover Symmetry
10 Yoga Push ups
Group…
2 minute Row
Bear Crawl Down and Back
Fitness and Performance:
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups
**Total working time
Mobility:
Lax to Pecs/Traps
Roll Hamstrings/Glutes
Banded Shoulders