GROUP WARMUP
4:00 AMRAP –
:30 airbike
10 walking lunges -> dumbbell walking lunges
5 Dumbbell hang cleans
5 box step overs

TEST
Minute 0-7:00
3 Rounds for time:
50 foot Dumbbell front rack walking Lunge
10 Dumbbell Hang cleans 
Minute 7:00-10:00
20 Box Jump overs 
Max Calorie Air bike 
*For every calorie earned on air bike subtract 3 seconds for boys/ 5 seconds for girls from times 3 rounds
*Heats of 7 every 7-8 minutes

RHOMBOID/SCAPULA/LAT WORK
3 sets –
5 Dual Dumbbell Bench Rows
:20 ring row hold (at top)

CORE CONTRACTION AND STABILIZATION
2 sets –
5 each side pallor press + :10 hold
:30 hollow hold
10 abmat situps

MOBILITY
1:00 saddle stretch
10 PVC pass throughs