Warm-up:
Run or Row
Crossover Symmetry
10 Dive Bomber Push ups
15 Squats
Bear Crawl Down
Crab Walk back
10 Matrix Turns
10 Back Extensions on GHD
10 GHD Situps
Fitness and Performance:
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower
**You will have a score for each section.
Mobility:
Roll Posterior
Mash Triceps on Racked barbell
Banded Shoulders