Essentials:
A.
30 min AMRAP
Teams Of 3 (1 person must complete whole rounds before switching)
Assault Bike x 9/7 cal
Hand Over Hand Sled Pull x 100 ft empty
Farmers Carry x 100ft
Dumbbell Deadlifts x 10 reps
B.
Mobility
3 Sets
Scorpion x 20 reps
Butterfly Wall Reach x 10 reps
Frogger x 10 reps
Fitness/Performance:
A.
30min AMRAP
Teams Of 3 (1 person must complete whole rounds before switching)
Assault Bike x 12/9 cal
Hand Over Hand Sled Pull x 100 ft empty
Farmers Carry x 100ft 50/35
Dumbbell Deadlifts x 10 reps 50/35
B.
Mobility
3 Sets
Scorpion x 20 reps
Butterfly Wall Reach x 10 reps
Frogger x 10 reps