Thursday 6.13.19

Essentials:
A.
Teams of 3-4 People
Row x 80 Cal
Dumbbell Box Step Overs x 40 reps (35/20)(20”)
Assault Bike x 60 cal
Devils Press x 30 reps 35/20
Jumping Pull Up x 40 reps
Dual Dumbbell Overhead Step Back Lunge x 20 reps (35/20)
Wall Walk x 5 reps

B.
Mobility
Standing Straddle x 2 min
Squat Hold x 5 min
Pigeon x 1 min Per side
Squat Hold x 4 min

Fitness
A.
Teams of 3-4 People
Row x 80 Cal
Dumbbell Box Step Overs x 40 reps (35/20)(20”)
Assault Bike x 60 cal
Devils Press x 30 reps 35/20
Pull Up x 40 reps
Dual Dumbbell Overhead Step Back Lunge x 20 reps (35/20)
Handstand Walk x 50ft

B.
Mobility
Standing Straddle x 2 min
Squat Hold x 5 min
Pigeon x 1 min Per side
Squat Hold x 4 min