Essentials:
A.
3 Rounds Not For Time:
Advanced Rehab 1 Movement x 10 reps
Frogger x 50 ft
Advanced Rehab 2 Movement x 10 reps
Heal to toe Squat walk x 50ft
B.
Teams of 2 (preferably male/male or female/female)
For Time:
Assault Bike x 25/20 cal per person
Burpee Box Step Over x 30 reps total
Front Squat x 30 reps total
C.
Mobility
Foam Roller
– Right Hamstring x 2min
– Left Hamstring x 2min
– Right Lat x 2min
– Left Lat x 2min
Pigeon Right x 2min
Pigeon Left x 2min
Fitness/Performance:
A.
3 Rounds Not For Time:
Advanced Rehab 1 Movement x 10 reps
Frogger x 50 ft
Advanced Rehab 2 Movement x 10 reps
Heal to toe Squat walk x 50ft
B.
Teams of 2 (preferably male/male or female/female)
For Time:
Assault Bike x 30/25 cal per person
Burpee Box Jump Over x 30 reps total 24/20
Squat Clean x 30 reps total 155/105
C.
Mobility
Foam Roller
– Right Hamstring x 2min
– Left Hamstring x 2min
– Right Lat x 2min
– Left Lat x 2min
Pigeon Right x 2min
Pigeon Left x 2min