Warm-up:
Individual…
15 Leg Swings each side
Run 200m
15 Squats
Group…
Pizza warm up game for 5 minutes
Fitness and Performance:
Take 18 minutes to complete three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2 sec descend
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Prone Planks x 60-90 seconds
Rest 60-90 seconds
WoD:
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Suggested weights (around 30/20# DBs)
Rest two minutes and then repeat.
Mobility:
Banded Shoulders
LAX to Scaps and Traps
Mash Quads on Roller
Roll glutes/hamstrings