A. Group Warmup
Roll out lats – 2 minutes
Overhead clap – 30 seconds
External shoulder rotations – 30 seconds
5 min EMOM
-10 second handstand holds
-10 walking lunging (5 per leg)
Take 1:30 seconds to amass as many reps as possible of…
**If you cannot complete a strict pull-up without assistance, use the band with the least resistance possible.
Cycle through these 4 stations for max reps…
-Front squats from the floor (95/65)
-Sled pushes (25m is one rep)
-50m sprints (50m is one rep)
**Spend 2 minutes at each station with 1 minute of rest between stations.
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