Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes
– scap. retraction
– wall squats
– wall angels
– double under

Then

FITNESS-
teams of 2 must complete the following: switching every 30 seconds until completion. Each team must complete the the full movement before moving on to the next set:
80 sit ups – splitting up the reps
80 jumping pull ups
80 squats
80 burpees
800m run together

PERFORMANCE-
teams of 2 must complete the following: switching every 30 seconds until completion. Each team must complete the the full movement before moving on to the next set:
100 K2E – splitting up the reps
100 pull ups
100 squats *holding a 45/35# plate
100 burpees
800m Run together




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