Warm-up:
Individual…
Run 400m
Crossover Symmetry
15 Hollow Rocks
Group…
Banded Shoulders
LAX to Pecs/Traps
Bear Crawl Down
Broad Jumps Back + 3 Squats
10 Burpees
Fitness and Performance:
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)
**Score is Round plus reps (add pushups to reps)
Mobility:
Mash quads with barbell
Banded Shoulders/Lax to shoulders
Roll Posterior