Thursday 10.3.19

Essentials
A.
Teams of 3-4 people
For time:
Row x 75 cal
Burpee x 75 reps
Alternating Dumbbell Snatch x 75 reps
Bike x 50 cal
Burpee x 50 reps
Single Dumbbell Box Step Ups x 50 reps
Run x 600 meters as a team

B.
Mobility
2 Sets
Lacrosse Ball Chest and front shoulder x 1 min per side
Couch Stretch on wall x 1 min per side

Fitness
A.
Teams of 3-4 people
For time:
Row x 75 cal
Burpee x 75 reps
Alternating Dumbbell Snatch x 75 reps 50/35
Bike x 50 cal
Burpee x 50 reps
Single Dumbbell Box Step Ups x 50 reps (24/20)(50/35)
Run x 600 meters as a team

B.
Mobility
2 Sets
Lacrosse Ball Chest and front shoulder x 1 min per side
Couch Stretch on wall x 1 min per side