A) Warm-up
5:00 PVC Game. When PVC hits floor all athletes complete 3 Burpees
5:00 Bodyweight Movements x 10 reps each
Hollow Rocks
Air Squats
Walking Lunges
Squat Thrusts

B) Mobiltity
Lax Ball or Softball
– 60s in each glute

Teams of 2:
For time:
Row 2k or Run 1 Mile
200 Meter Farmer Carry (70, 53)
100 Walking Lunges
Row 1k or Run 800m
200 Meter Farmer Carry
100 Push-ups
Row 2k or Run 1 Mile
30:00 Cap

D) Finisher
Gymnastics Volume Accumulation:
75 Hollow Rocks
*In between sets practice your kip for 5 reps. If you’re not attending class Saturday perform T2B Volume accumulation of 30-50 reps.