Roll Out for 5 mins.
- 1 length Bear Crawl
- 15 Overhead Squats
- 10 Pull-ups
- 10-15 Scapular Push-ups
- Arm Swings - Leg Swings - Torso Rotations
- Heel to Butt Test
*If ya fail – Wall Quad Stretch *If ya pass – Ankle Mobility Wall Drill10/side torsion control quad stretch against wall if fail heel to butt test, otherwise ankle mobility
Strength: Hang Power Clean 10 x 2 - rest 1min OR Overhead Squat 3 x 5 - rest 3mins
With a partner, complete 3 rounds for time of:
- 200m Run
- Max attempt at BURPEES
- 20 Thrusters
As a team, run the 200m together. When the team comes in, Partner A does as many burpees as possible while Partner B completes 20 thrusters. When partner B is finished with thrusters, the athletes switch exercises. The teams MUST remain together during every run.
Score is the total number of burpees completed.