Essentials
A.
Teams of 2
15 min Amrap
Farmers Carry x 150 meters
Sled Pull x 100 meters
Waiters Carry x 50 meters per arm
B.
Mobility
3 Sets
Foam Roll quad x 30 sec per side
Side plank banded clam shell x 20 sec Hold per side
Foam Roll back x 60 sec
Box stretch with PVC x 10 reps
Foam Roll IT Band x 30 sec per side
Seated Glute Stretch x 30 sec per side
Fitness
A.
Teams of 2
15 min Amrap
Farmers Carry x 150 meters 45#
Sled Pull x 100 meters 180#
Waiters Carry x 50 meters per arm 45#
B.
Mobility
3 Sets
Foam Roll quad x 30 sec per side
Side plank banded clam shell x 20 sec Hold per side
Foam Roll back x 60 sec
Box stretch with PVC x 10 reps
Foam Roll IT Band x 30 sec per side
Seated Glute Stretch x 30 sec per side