Essentials:
A.
Teams of 3-4 people
3 Rounds For Time:
Med Ball Run x 400 meters
Burpee Box Jump Overs x 40 reps
Walking Lunges x 40 steps
*Everyone must run together but the ball only has to be carried by 1 person. Ball must stay with the same person from the start to finish of the run.
B.
Mobility
Standing Straddle x 2min
Single Leg Saddle R x 1min
Single Leg Saddle L x 1min
Twisted Cross R x 1min
Twisted Cross L x 1min
Standing Straddle x 2min
Fitness/Performance:
A.
Teams of 3-4 people
3 Rounds For Time:
Med Ball Run x 400 meters 35lbs
Burpee Box Jump Overs x 40 reps 24/20
Med Ball Overhead Walking Lunges x 40 steps 35lbs
*Everyone must run together but the ball only has to be carried by 1 person. Ball must stay with the same person from the start to finish of the run.
B.
Mobility
Standing Straddle x 2min
Single Leg Saddle R x 1min
Single Leg Saddle L x 1min
Twisted Cross R x 1min
Twisted Cross L x 1min
Standing Straddle x 2min