Dynamic warm up
Burn before the Bird
Compliments of CBCF.
To kick off the event: 800 meter run as a team
1. 50 meter burpee broad jumps
both teammates may work at the same time
and must do 25 meters up and back.
2. 200 meter buddy carry .
you may only travel with a teammate on your back and may switch at anytime.
3. teams will run 400 meters then partners will alternate 3 rounds of 21 KB swings ,
run another 400 meters then complete 3 rounds of 12 pull ups each.
4. 1500 meter team row divided equally. You may break it up anyway you want.
5. 30 reps ea Clean and jerk 135/95, 95/55 , 100 air squats
one partner will perform 6 C&J’s while the other partner completes 20 air squats.
the team will perform 5 rounds of this.
6. 200 sit ups per team . one person working at a time, the other person holds a plate over head
you may only work when the plate is held overhead.