5 minutes of movement prep
lateral goblet squats x 10/side
rotational d-ball throws x 10/side
reverse rotational d-ball throws x 10/side
Scap pull ups x 10

then

A.1 dB box step ups x 8/side x 3
A.2 Weighted back ext. x 10×3
A.3 L-sit hold – as long as possible x3
+
Teams of 2 must work on the following: “follow the leader”
20 minute amrap
1 legless rope climb
5 burpees
20/15 calories on the AB

Cool Down
wall stretch x 30sec. per side x 2
Runners stretch to hamstring stretch x 30sec. per direction x 2
bench OH stretch x 30 sec.