(Mobility/Fun/Gymnastics Skill/Short Metcon)

Mobility: (5 Min)
5 min Full Body Foam Roll
Thoracic Spine, Shoulders, Hips, Ankles

Warm Up: (10 Min)
Troy Special

Strength: (20 Min)
1 RM Bench Press
20 min to warm up and complete 5-3-1-1-1.

Workout: (15 CAP)
Sit Ups
Last Seen 9/13/13, 8/15/12

After Party: (10 Min)
8 min Team Sled Drag

NOTE: Athletes can work in partners or groups of 3 and rotate through work switching as they wish. 

Begin descending ladder at 40.
Single Jumps