First:
Dynamic Warm-up consists of:
Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
Then:
Get into teams of 3 and perform:
AMRAC 6:
8 Calorie Row or Bike
Clean + Jerk starting with empty barbell x 5 (add weight each round)

Teams of 3:
Max Reps + Calories of:
10:00 Row or Bike
5:00 Max Reps Clean + Jerks (135, 95)
10:00 Row or Bike

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
*Score = total calories + reps
*One athlete works at a time - split as desired.

5 Min Handstand Walk Practice

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing