Warm up X 2

  • NJ Ave Sprint
  • 10 Pullups (Sub JPU)
  • 10 Pop ups each leg 24" 
  • 10 Bench Dips 24"

Joint rotations:

  • Ankles
  • Knees
  • Waist
  • Shoulders
  • Elbows
  • Wrists

As a team, swap all weights from the 25# stack to the 45# stack, then swap them back. No Weights may be moved back until both stacks are full, ei Full to full to full. 

3 Rounds for time Alternate in pairs, each partner does each exercise 3 times:
Start with a rock inside a tire. Flip the tire, move the rock to the center of the tire. Flip the tire back to the start position and place the rock in the center again. Plate or 40# slamball may be subbed for rock. 10 reps (20 flips)
Partner does 20 pushups and 10 ab mat situps.

Large Rock: 125
Medium rock: 82
Small Rock: 30