Warm-up:
Individual…
Row or Bike
Crossover Symmetry
20 High Box Step ups
Group…
200m Jog
Butt Kickers Down
Ostrich Walks Back
Side Lunges Down
Zombie Walks Back
10 Push ups
Fitness:
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
15 Burpees
20 Box Step-Ups with Dumbbell Farmer’s Carry
Run 400 Meters
Performance:
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (5o/35 lbs)
Run 400 Meters
Track working time.
Mobility:
LAX to Plantar Fascia
Roll Posterior
Banded Hamstrings
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