PVC/Foam Roll
Dynamic Warm Up – 1 length per movement
Inchworm – Spider Man Lunge Walk – RDL Walk – Tin Man March – Bear crawl – Reverse Lunge Walk – Reverse Bear Crawl – Knee Tuck/Heel to Hip Walk
Teams of 3 – 12m at each station – 30s rest to transition:
1A – Row 250/200m
1B – Hold Plank
1C Rest
2A – Run 25 Cals on Curve
2B – Ball Slams
2C – Rest
3A – Ride 15 Cals
3B – T2B
3C – Rest
POST:
5 Rounds:
40s wall sit/20s rest
*Set the clock for 5m, EMOM sit on the wall for 40s allowing for 20s rest.
Post/Post:
Stretch
Bar GYM 