Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
20 Banded Good Mornings
Group….
200m Run
10 Scap Pull ups
5 Strict Pullups
High Knees Down
Butt Kickers Back
Fitness and Performance:
For time:
Run 400 Meters
immediately followed by…
Two rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 American Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Two rounds of:
10 Pull-Ups
20 Box Jumps (24/20″)
30 Wall Balls (20/14#)
immediately followed by…
Run 400 Meters
Time Cap of 35 minutes.
Mobility:
Mash Lats
LAX to Pecs
Roll Posterior
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