Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group….
15 Dislocates
15 Good Mornings
5 Burpee Pullups
Pigeon Stretch
10 Jumping Spiders
10 Scopions
Review Movements and setup to go…
Fitness:
Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches
100 Burpees
100 DB Thrusters
100 Burpees
100 Dumbbell Snatches
100/70 Calorie Row
Performance:
Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row
Mobility:
Couch Stretch
Roll Posterior
Mash Quads
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