WARM UP 3 rounds for quality of:
5 Parallette Push-ups
5 Parallette Dips
5 Squat Jump Laterally Over Paralletts
5sec Hollow Hold
CORE Every 1 min for 10 mins, alternating between:
Handstand Hold (Facing Wall), 30 secs
Tuck L Sit, 30 secs
--then-- A single set of L Sit On Parallettes for max reps.
TEAM OF 4
40m Sled Pull, backwards straight arms (120/90kg)
12 Banded Box Step up
15 Sledgehammer Strikes
20 unbroken TRX Row
Each team member starts at a different exercise and then rotates through all four.
Team members may not move on to the next exercise until all team members have completed their exercise.
5' foam rolling