WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRIKING:
10:00
- Combos (Elbows + Knees)
SKILL:
15:00
Throws/Tosses
- MedBall Put
- MedBall Kneeling
* finish with attempts for MAX distance anyhow
MetCon:
TEAMs of 4 – Clock16
2 rounds – completing rotation twice per athlete
- P1 – 40 yd BEAR Crawl (4x10yd)
- P2 – 10 Parallette Shoot Through (w/ dip)
- P3 – 10 Sandbag Lateral Pull Through (from plank)
- P4 – Isometric REST (MedBall Overhead hold – Plank on MedBall)
with clock time remaining
- MedBall Team Run/Relay
*All teammates will run together with teams completing as many 200m laps as possible carrying a #20 MedBall. Each lap must be lead by a different teammate in rotation, only passing the MedBall upon completion of 200m.