Essentials:
A.
Mobility
Dragon R x 1min
Lizard R x 1min
Dragon L x 1min
Lizard L x 1min
Saddle x 2min
Frog x 2min
Puppy Dog x 1min
Twisted Cross R x 1min
Twisted Cross L x 1min
Sumo Squat x 2min

B.
9min
In Teams of 3-4
Push Sled x 50 meters
*this is Not an AMRAP but try to have someone moving the whole time. One Person must complete all 50m by themself. Sled speed should be at a steady pace where the weight slows you down slightly.
Or
ADAPT

C.
‘Baseline’
For Time:
Row x 500 meters
Squat x 40 reps
Sit Up x 30 reps
Incline Push Up x 20 reps
Jumping Pull Up x 10 reps

Fitness/Performance:
A.
Mobility
Dragon R x 1min
Lizard R x 1min
Dragon L x 1min
Lizard L x 1min
Saddle x 2min
Frog x 2min
Puppy Dog x 1min
Twisted Cross R x 1min
Twisted Cross L x 1min
Sumo Squat x 2min

B.
9min
In Teams of 3-4
Push Sled x 50 meters
*this is Not an AMRAP but try to have someone moving the whole time. One Person must complete all 50m by themself. Sled speed should be at a steady pace where the weight slows you down slightly.
Or
ADAPT

C.
‘Baseline’
For Time:
Row x 500 meters
Squat x 40 reps
Sit Up x 30 reps
Push Up x 20 reps
Pull Up x 10 reps