Warm-up:
Individual….
Bike or Row 2 minutes
Crossover Symmetry
Group….
Run 200M or 1 minutes on the Bike
15 Dislocates
15 Good Mornings
15 Lunges per side
10 Squats
3 movement in 3 minutes:
Push ups
Situps
Jumping Jacks
Review the Push Press
EMOM to a starting weight f
Fitness and Performance:
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Heavy Kettlebell swings
5 Push Press
*Build in Weight on the Push Press*
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