Essentials:
A.
Mobility
Puppy Dog x 1min
Dragon x 2min
Low Dragon x 1min
Dragon x 2min
Low Dragon x 1min
Seated Straddle x 4min
Sumo Squat x 2min
B.
3 Sets
Prone Glute Lift x 15 reps
On the 3min
Or
ADAPT
C.
16min EMOM
Odd: Sumo Deadlift High Pull x 8 reps
Even: No Push Up burpee Box Jump Over x 8 reps 24/20
Fitness/Performance:
A.
Mobility
Puppy Dog x 1min
Dragon x 2min
Low Dragon x 1min
Dragon x 2min
Low Dragon x 1min
Seated Straddle x 4min
Sumo Squat x 2min
B.
3 Sets
Prone Glute Lift x 15 reps
On the 3min
Or
ADAPT
C.
16min EMOM
Odd: Sumo Deadlift High Pull x 12 reps 75/55
Even: No Push Up burpee Box Jump Over x 12 reps 24/20