Essentials:
A.
10min
Ladder Agility Drills
B.
Teams Of 3-4 people
9 min AMRAP
Front Hold Med/Stone Carry x 100 ft
*1 person must complete all 100ft before switching , no more , no less.
-Rest 2min-
9 min AMRAP
Sled Push x 50 meters (empty sled)
*1 person must complete all 50 meters before switching , no more , no less.
C.
Mobility
3 Sets Not for time
Frogger x 12 reps
Scorpion x 6 per side
Bridge with Shoulder Reach x 6 per side
Fitness/Performance:
A.
10min
Ladder Agility Drills
B.
Teams Of 3-4 people
9 min AMRAP
Front Hold Med/Stone Carry x 100 ft (80-100/50-80)
*1 person must complete all 100ft before switching , no more , no less.
-Rest 2min-
9 min AMRAP
Sled Push x 50 meters (empty sled)
*1 person must complete all 50 meters before switching , no more , no less.
C.
Mobility
3 Sets Not for time
Frogger x 12 reps
Scorpion x 6 per side
Bridge with Shoulder Reach x 6 per side