Thursday 10.20.16

Essentials:
A.
Mobility
Seated Forward Fold x 2min
Seated Straddle x 3min
Puppy Dog x 2min
Thread the Needle x 2min
Thread the Needle x 2min
Seal x 2min

B.
3 Sets
Sumo Box Squat with Kettlebell x 15 reps
On the 3min Mark

C.
Teams of 2-3 People
*1 Person Completes a whole round by themself
15min AMRAP
Run x 100 meters (50 meter shuttle)
Sumo Deadlift x 10 reps
Bar Facing Burpee x 5 reps

Fitness/Performance:
A.
Mobility
Seated Forward Fold x 2min
Seated Straddle x 3min
Puppy Dog x 2min
Thread the Needle x 2min
Thread the Needle x 2min
Seal x 2min

B.
3 Sets
Sumo Box Squat with Kettlebell x 15 reps
On the 3min Mark

C.
Teams of 2-3 People
*1 Person Completes a whole round by themself
15min AMRAP
Run x 100 meters (50 meter shuttle)
Sumo Deadlift x 10 reps 155/100
Bar Facing Burpee x 5 reps