SATURDAY

Warm-Up:

2 Sets, Rotating Stations

- Squat to T-Spine Rotation

- Hollow to Arch Rolls

- 15 second Dead-Hang + 15 second Active Hang

- 1 and 1/4 Air Squats

Conditioning

Performance and Fitness

Teams of 3

22 min Amrap

P1 – 750/500m Row

P2 & P3 – Amrap *

15 Wall Balls

3 Bar Muscle Ups

10 Ab Mat Sit-ups (In Unison)

* Complete a full round before next person begins *

While Partner 1 rows 750/500m partner 2 & 3 complete as many rounds as possible of 15 WB, 3 BMU, 10 AMSU (IU) (You go, I go). When partner 1 finishes the row partner 3 will advance to the row while partner 1 & 2 rotate through the amrap. If an athlete has started a round before the row has been finished then, the round must be completed before the athletes can rotate to the next station.