Warm Up
Banded shoulders
Stretch calves and hamstrings
2 min. run around room
2x
20 one-legged squats (scale from box)
20 push ups
Skill
400m jog as a team, then each athlete carries a plate and runs 200m (45/25)
Once run is complete each athlete gets in squat hold until everyone finishes
Score is total time for class to finish
WOD
12 min. AMRAP
5 box over burpees
10 pull ups
15 kb swings 53/35
Post
Banded shoulders
Mobility ball on feet