Essentials:
A.

Teams of 3-4
For time:
Incline Push Up x 90 reps
Sled Push x 125 meter
Kettlebell Swings x 150 reps
Sled Push x 125 meters
Incline Push Ups x 90 reps

B.
Mobility
Foam roller
Glute x 2 minutes per side
Hamstring x 2 minutes per side
Calf x 2 minutes per side

Fitness/Performance:
A.

Teams of 3-4
For time:
Handstand Push Up x 90 reps
Sled Push x 125 meter 180 #
Kettlebell Swings x 150 reps 70/55
Sled Push x 125 meters 180#
Push Ups x 90 reps

B.
Mobility
Foam roller
Glute x 2 minutes per side
Hamstring x 2 minutes per side
Calf x 2 minutes per side