Warm-up:
Individual…
Bike 2 minutes
20 Banded Good Mornings
Calf Stretch on the rig
Group…
Zombie walks Down
Bear Crawl Back
20 Trunk twists
Ostrich walks down
High Knees Back
10 Jumping Spiders
Review the Wall Ball and Deadlift
Warm up to working weights
Fitness:
In teams of two, partners alternate whole sets to complete 5 sets each of:
400 Meter Run
20/12 Calories of Assault Bike
Performance:
In teams of two, partners alternate whole sets to complete 5 sets each of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Unbroken Deadlifts
Post loads and times for each round.
Mobility:
Banded Hamstrings
Couch Stretch
Mash Calves
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