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600m Jog
3 Rounds
5 Deep Squat (5 sec hold)
50′ High Knees
50′ Butt Kickers
10 Shoulder Activation
5 Straight Leg Raises
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).
Banded Good Mornings
3 x 20
Banded Lat Stretch
1 min/side
