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)

One wall ball less than the number of athletes are arranged in a circle.(on the 2nd round 3 wall balls will be remove)  Music will be played and athletes will walk in circle around the wall balls. When the music STOPS, each athlete attempts to sit down in one of the wall balls. cycle repeats until there is only one athlete left in the game. 7 burpees will awarded to the athletes eliminated.

IN TEAMS OF 3...

FOR TIME
3000m Row
225 Pull-Ups
225 Sit-ups
225 Box Jumps (24/20)
3000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-40:00 Hard Cap-