Monday Group Strength and Conditioning

6 R

-200m run

– 1 length QM (see movement according to round)

-10 alternating rolls*

-12 alternating pistols

QM movements according to round:

1) Crab walk with in the direction of your feet.

2) Quadrupedal walk with same-side limbs moving forward simultaneously

3) Quadrupedal walk where both arms move simultaneously, then both legs move simultaneously

4) Straight limbed quadrupedal walk

5) Quadrupedal gait staying as low to the ground as possible

6) Inchworm.

Scaling: for rolls Parkour rolls > safety rolls > single leg deck squat > deck squat

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