Crawling relay: Crawls/Exercise
-Bear Crawl (Hips high) + 25 Squats
-Cat Crawl (Hips low) + 20 Step Back or Jumping Lunges (total)
-Crab Walk + 15 Ninjas
AMRAP TWENTY EIGHT (28-min)
400m run (parking lot lap to Ralph McGill loop) W: Ralph McGill loop B: parking lot lap
25 Heavy Rope Slams
20 Overhead Squats (to a crate using black bars or PVC)
15 Horizontal JG Rows (or 8 unassisted pullups)
10 Dips
REPEAT
B – Reps are 20-15-10-5