Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs
Ready Player 1: 25 Min Teams of 4 most meters wins
Player 1: ERG
Player 2: 2KB Push Press R:(35+, 25+),W:(25+,20+),B:(20+,15+)
8 Reps at a time. Bells down, shake out, repeat.
Player 3: Runner 300M (2nd White Mailbox) B:(1st White Mailbox)
Non Runners: Bike for 1 Minute at 400+ Watts
Player 4: FLR (Push Up Plank)
Switch when runner returns from 300m run (White Mailbox)
Jump Rope here in case of rain. The erg set the pace switching every 250m.
6 Min Partner Assisted Hamstring Curls: Switch every :30 Seconds 3 RNDS Each