Warm-up (No Measure)
~Single Leg RDL w/ empty barbell x 10 each leg
~Light DB 3-Way-Raise x 10
~Russian Twist x 20
~Dragonflys x 5 (Slow descent)
~Med Ball Tick-Tack-Toe
Evenly split teams for tick-tack-toe and have 2 different medball colors. Each team gets 3 balls and can only have one athlete go at a time.
20 x 1 Seated Box Jump for Max Height
From a seated position, use minimum momentum to stand and jump simultaneously to a standing position on top of the box.
Metcon (3 Rounds for reps)
1:00 Max Calorie Row
1:00 Max Ring Dips
1:00 Max GHD Sit-Ups
2x 200m Single Arm Farmer Carry AHAP (each side)
*Each time you sit the KB down, you must complete 20 air squats
4 total 200m carries (2 on each side)