Essentials:
A.
10min
Hurdle Agility Drills
B.
Teams Of 3-4 people
9 min AMRAP
Assault Bike x 5 cal
*1 person must complete all 5 cal before switching , no more , no less.
-Rest 2min-
9 min AMRAP
Sandbag Run x 150 meters
*1 person must complete all 150 meters before switching , no more , no less.
C.
Mobility
3 Sets
Foam Roll Calf x 1min
Foam Roll Quad x 1min
Foam Roll Lat x 1min
Fitness/Performance:
A.
10min
Hurdle Agility Drills
B.
Teams Of 3-4 people
9 min AMRAP
Assault Bike x 5 cal
*1 person must complete all 5 cal before switching , no more , no less.
-Rest 2min-
9 min AMRAP
Sandbag Run x 150 meters
*1 person must complete all 150 meters before switching , no more , no less.
C.
Mobility
3 Sets
Foam Roll Calf x 1min
Foam Roll Quad x 1min
Foam Roll Lat x 1min