PVC/Foam Roll
Dynamic Warm Up:
Bear Crawl/RDL Walk/Lunge Walk w/ twist/Spiderman Lunge Walk/Inchworm/Straight leg march
5m with a Green Band on the Rig
Partner Up:
One person works while the other keeps time:
Workout 1:
400m Run
10 Ball Slams
10 Pull ups
Workout 2:
500m Bike Ride
15 G2OH (35/25)
7 Burpees
Workout 3:
250m Row
5 SA KB Snatches (per side)
10 Goblet Squats
Workout 4:
200m Run
10 Burpees over box
200m Run
POST:
With your partner, alternating each time the reps increase/decrease:
2-4-6-8-10-8-6-4-2 Sorinex Cart Roll Outs
Bar GYM 