Essentials:
A.
Mobility
Standing Straddle x 2min
Puppy Dog x 2min
Seated Forward Fold x 2min
Seated Straddle x 3min
Standing Straddle x 2min

B.
3 Sets
Prone Glute Lifts x 5 reps
Glute Bridge x 10 reps
Goblet Sumo Box Squat x 15 reps
On the 3min Mark or ADAPT

C.
Team of 3-4 people
For Time:
Row x 2000 meters (must switch every 200 meters)
Deadlift x 100 reps (Must switch Every 10 reps)
Kettlebell Swing x 100 Reps (Must Switch Every 10 reps)
Walking Lunges x 100 meters (Must switch every 5 meters)
*25min Time Cap*

Fitness/Performance:
A.
Mobility
Standing Straddle x 2min
Puppy Dog x 2min
Seated Forward Fold x 2min
Seated Straddle x 3min
Standing Straddle x 2min

B.
3 Sets
Prone Glute Lifts x 5 reps
Glute Bridge x 10 reps
Goblet Sumo Box Squat x 15 reps
On the 3min Mark or ADAPT

C.
Team of 3-4 people
For Time:
Row x 2000 meters (must switch every 200 meters)
Deadlift x 100 reps 165/115 (Must switch Every 10 reps)
Kettlebell Swing x 100 Reps 55/35 (Must Switch Every 10 reps)
Walking Lunges x 100 meters (Must switch every 5 meters)
*25min Time Cap*