General Warm-up:
400m Run
Group Warm-up
“The Deck”
25 min AMCAP of:
A – 20 KB Swings (55/35)
K – 20 Wall Ball (20/14)
Q – 20m Broad Jump
J – 10 Sandbag Get Up
Joker – 10 Burpee
2-10:
Black – Squats
Red – Pushups
Endurance:
Run or Row 5k
