171015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

3min of Knee Boxing
 

In Teams of 2 Working 3 reps at a time:

“Red White and Blue Crew”

In a 10 Minute Window:
1 Mile Run, Max Squat Snatch, 60/40kg

Rest 3:00

In a 7 Minute Window:
800m, Max Sq Cleans, 60/40kg

Rest 3:00

In a 4 Minute Window:
400m, Max Thrusters, 60/40kg