Warm-up:
Individual…
Bike 2 minutes
Crossover Symmetry
12 High Box Step Ups
Group…
200m Jog
Samson Stretch
10 Ring Rows
Monster Walks
Zombie Walks Down
Butt Kickers Back
Fitness and Performance:
Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories of Assault Bike
12 Push-Ups
**You can start at a different couplet but stay in the same order.
Mobility:
Mash Quads and Lats
Roll Posterior
Banded Lat Stretch
LAX to Plantar Fascia
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