Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Banded lat Stretch
Group….
15 Dislocates
15 Good Mornings
10 Yoga Push ups
10 Squats
10 Ring Rows
30 Sec Handstand hold
Review the movements and setup….
Fitness and Performance:
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups or Scale up to 4 Muscle Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the seven sets. Compile total working time for your score.
Mobility:
Mash Lats on Roller
Roll Posterior
Banded Hamstring
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