Foam Roll 3-5 minutes (focus calves, quads, & glutes)
Air Dyne/Row 3-5 minutes Medium
3 rounds:
Squat to Reach x10
Single leg dog 30 seconds each side
3 rounds 80% effort –
Run 200 meters
24″ Jump up step over, 10 reps
10 Wall balls, 20 pound ball, 10′ target
Rest 90 seconds
As a team complete as many rounds of the following as possible in 25 minutes:
Run 400 meters
30 Box jump, 24 inch box
30 Wall balls, 20 pound ball, 10′ target