Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
200m Jog
Spiderman Crawl Down
Broad Jump + 2 Squats Back
15 Waiters Bows
Strength and Skill:
Four sets of:
Front Squat x 3-5 reps @ 3 sec descend
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 2 minutes
Take 15 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters or Bike 15/10 Calories
15 Burpees
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees
Mobility:
Roll Posterior
Banded Lat Stretch
Banded Hamstrings
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