High knees
Butt kickers
Frankenstein walks
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)

See coach

IN TEAMS OF 3...

3 ROUNDS FOR TIME*
1250/1000m Row Or 100/70 Cal Bike
100 Wall Balls
80 Burpees
60 Box Jumps Over

*P1 works while P2 and 3 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee or Box jumps in any way b/t partners.

(Score is Time)