WARM UP
individually: bike or row 3 min
Group: line up in row of four:
bear crawl -10sec hanging hollow hold - out back left - jog to front door
crab walk - 10sec hanging hollow hold - out back left - jog to front door
inch worm 10sec hanging hollow hold - out back left - jog to front door
lunges 10sec hanging hollow hold - out back left - jog to front door
stretch -
Group: line up in row of four:
bear crawl -10sec hanging hollow hold - out back left - jog to front door
crab walk - 10sec hanging hollow hold - out back left - jog to front door
inch worm 10sec hanging hollow hold - out back left - jog to front door
lunges 10sec hanging hollow hold - out back left - jog to front door
stretch -
2 person teams
A1 bikes for total cal while a2 sprints through each round..
A1 bikes for total cal while a2 sprints through each round..
5DS
25 DUs (2x for singles)
15 weighted sit-up 45/25
10 pull up
after 5 rds are complete athletes must split 10 Rope climbs
3rds
15 hspu
15 box jumps 30/24, 24/20
15 deadlifts 225/135, 185/115, 135/95, 95/65
after 3 rds are complete athletes must split 10 wall walks
1rd
10 snatch
10 oh squat (front or back) 135/95, 115/75, 95/65, 75/45
10 burpee bar jump over
after round is complete athletes must complete a 400m
