Warm-up:
Individual…
Row 5oom
Crossover Symmetry
15 Dislocates
Group…
15 Leg Swings
15 Waiter Bows
10 Trunk Twists
200m Jog
5 In place Inch Worm Push ups
10 squats
Review Movements and setup the workout
***As a group perform 10% of the prescribed workout for a round…
Reset and get ready to start.
Fitness:
For time:
10 Strict Pull-Ups
20 Burpees
30 Kettlebell Swings (heavy)
40 V-Ups
50 Dumbbell Thrusters
40 V-Ups
30 Kettlebell Swings
20 Burpees
10 Strict Pull-Ups
Performance:
For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (50/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Mobility:
Roll out everything
Mash quads
LAX to Pecs/shoulder/plantar fascia
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