Essentials:
A.
Mobility
Standing Straddle x 2min
Dragon Right x 2min
Lizard Right x 2min
Dragon Left x 2min
Lizard Left x 2min
Standing Straddle x 2min
B.
3 Sets
Banded Glute Bridge From Floor x 30 reps
On the 3min Mark
C.
10 min EMOM
Wall balls x 5 reps
Ring Pulls x 5 reps
Burpees x 5 reps
Fitness/Performance:
A.
Mobility
Standing Straddle x 2min
Dragon Right x 2min
Lizard Right x 2min
Dragon Left x 2min
Lizard Left x 2min
Standing Straddle x 2min
B.
3 Sets
Banded Glute Bridge From Floor x 30 reps
On the 3min Mark
C.
10 min EMOM
Wall balls x 7 reps 20/14
Pull Ups x 7 reps
Burpees x 7 reps