| Warm Up |
| – Jumping jacks x 1 minute – 2x: Standing knee circles x 10F/10B + Leg swings x 10 s2s + 10 f2b + prone single leg lifts x 10/10 – Leg elevated hamstring stretch x 2m/2m + Adductor stretch x 4m – 5m: Pogo hops >/< + dead hang x 20s + bear crawl >/< |
| Work |
| Team Work: 1) Buy in: You go I go burpees x 100 (2 per person at a time) 2) 45/15: Goal is to collect as many meters on machines as possible: – Bike x max meters – Barbell hang power cleans x 8 – Skierg x max meters – DB Shoulder to OH x 12 – Row x max meters – Dual KB farmer hold x 45s |
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