10m - Dynamics

10m - Movement Prep

Metcon - Teams of 4, athletes will work the each station for :30 each, 9 Rounds (18m clock):

  1. Box Jumps 24”/20”

  2. Assault Bike

  3. Burpees

  4. Rest

*There is no rest between stations, so athletes will essentially work 90s on, 30s off. The goal is to accumulate as many reps as possible of each movement - calories on the bike (leave the monitor running), box jumps, and burpees.

Mobility - 60s calf stretch/side. Saddle Pose 3m.