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Run 200m
10 Spiderman lunge
10 Hollow rock
10 Knees to elbow
10 Forward/back jumping jacks
10 Mountain climbers (each leg)
10 Fire hydrant circles (each side)
10 Torso rotations (each way)
10 Back stroke (each arm)
10 Crossover reach (hip and ankle)
In teams of 2
AMRAP 20 Minutes of:
30 Partner Alternating Burpees
40 Sit-ups
50 Walking Lunges
60 Partner Alternating Air Squats
Only one athlete can be working at a time.
Open your hips (hand on foot): 2 minutes each leg (4 minutes total)
Hamstring stretch on rig: 2 minutes per Leg (4 minutes total)
Low back lacrosse Ball: 2 minutes
