Essentials:
A.
20min AMRAP
Teams of 3-4 people
Burpee x 5 reps
Kettlebell Swing x 7
Squat x 9 reps
*1 person must complete the whole round themselves
**Teammates not completing the round must hold one of these 3 static holds (Plank, Wall Sit, or Bottom of a Squat)

B.
Mobility
Standing Straddle x 1min
Seated Straddle x 1min
Lizard R x 1min
Pigeon R x 1min
Lizard L x 1min
Pigeon L x 1min
Saddle x 2min
Puppy Dog x 2min
Seal x 2min

Fitness:
A.
20min AMRAP
Teams of 3-4 people
Burpee x 5 reps
Kettlebell Swing x 7 55/35
Squat x 9 reps
*1 person must complete the whole round themselves
**Teammates not completing the round must hold one of these 3 static holds (Plank, Wall Sit, or Bottom of a Squat)

B.
Mobility
Standing Straddle x 1min
Seated Straddle x 1min
Lizard R x 1min
Pigeon R x 1min
Lizard L x 1min
Pigeon L x 1min
Saddle x 2min
Puppy Dog x 2min
Seal x 2min

Performance:
A.
20min AMRAP
Teams of 3-4 people
Burpee x 5 reps
Kettlebell Swing x 7 70/55
Pistol Squat x 9 reps
*1 person must complete the whole round themselves
**Teammates not completing the round must hold one of these 3 static holds (Plank, Wall Sit, or Bottom of a Squat)

B.
Mobility
Standing Straddle x 1min
Seated Straddle x 1min
Lizard R x 1min
Pigeon R x 1min
Lizard L x 1min
Pigeon L x 1min
Saddle x 2min
Puppy Dog x 2min
Seal x 2min