Essentials
A.
Mobility
Dragon R x 2min
Lizard R x 1min
Dragon L x 2min
Lizard L x 1min
Pretzel R x 3min
Pretzel L x 3min
B.
Teams of 2-3
15min AMRAP
Shoulder to Overhead x 6 75/55
Sumo Deadlift High Pull x 6 75/55
Burpee to Plate x 6
Shoulder to Overhead x 12
Sumo Deadlift High Pull x 12
Burpee to Plate x 12
Shoulder to Overhead x 18
Sumo Deadlift High Pull x 18
Burpee to Plate x 18
Shoulder to Overhead x 24
Sumo Deadlift High Pull x 24
Burpee to Plate x 24
….and so on
**After every 3rd set (multiples of 18) the weight on the Barbell goes up by 20lbs for males and 10lbs for females
Fitness/Performance:
A.
Mobility
Dragon R x 2min
Lizard R x 1min
Dragon L x 2min
Lizard L x 1min
Pretzel R x 3min
Pretzel L x 3min
B.
Teams of 2-3
15min AMRAP
Shoulder to Overhead x 6 75/55
Sumo Deadlift High Pull x 6 75/55
Burpee to Plate x 6
Shoulder to Overhead x 12
Sumo Deadlift High Pull x 12
Burpee to Plate x 12
Shoulder to Overhead x 18
Sumo Deadlift High Pull x 18
Burpee to Plate x 18
Shoulder to Overhead x 24
Sumo Deadlift High Pull x 24
Burpee to Plate x 24
….and so on
**After every 3rd set (multiples of 18) the weight on the Barbell goes up by 20lbs for males and 10lbs for females