Essentials:
A.
3 Rounds Not For Time:
Advanced Rehab 1 Movement x 10 reps
Bear Crawl x 50 ft
Advanced Rehab 2 Movement x 10 reps
Straight Leg Bear Crawl x 50ft
B.
Teams of 2 (preferably male/male or female/female)
13min AMRAP
Wall Ball x 23
Knee Ups x 23
Dumbbell Thruster x 23 35/20
Jumping Pull Up x 23
Hand Release Push Up x 23
Alternating DB Snatches x 23 35/20
C.
Mobility
Foam Roller
– Right Quad x 2min
– Left Quad x 2min
– Right Lat x 2min
– Left Lat x 2min
Pretzel Right x 2min
Pretzel Left x 2min
Fitness/Performance:
A.
3 Rounds Not For Time:
Advanced Rehab 1 Movement x 10 reps
Bear Crawl x 50 ft
Advanced Rehab 2 Movement x 10 reps
Straight Leg Bear Crawl x 50ft
B.
Teams of 2 (preferably male/male or female/female)
13min AMRAP
Wall Ball x 23 20/14
Toes to Bar x 23
Dumbbell Thruster x 23 50/35
Chest to Bar x 23
HSPU x 23
Alternating DB Snatches x 23 50/35
C.
Mobility
Foam Roller
– Right Quad x 2min
– Left Quad x 2min
– Right Lat x 2min
– Left Lat x 2min
Pretzel Right x 2min
Pretzel Left x 2min