Thursday 12.15.16

Essentials:
A.
Mobility
Seated Forward Fold x 3min
Seated Straddle x 3min
Lizard Right x 2min
Lizard Left x 2min
Puppy Dog x 2min

B.
3 Sets
Hollow Hold Single Leg Hip Circles Clockwise x 5 per leg
Hollow Hold Single Leg Hip Circles Counterclockwise x 5 per leg
V-Up x 5
On the 3min
Or
ADAPT

C.
10min EMOM
Dumbbell Deadlift x 5 reps
Dumbbell Hang Power Clean x 4 reps
Dumbbell Shoulder to Overhead x 3 reps

Fitness/Performance:
A.
Mobility
Seated Forward Fold x 3min
Seated Straddle x 3min
Lizard Right x 2min
Lizard Left x 2min
Puppy Dog x 2min

B.
3 Sets
Hollow Hold Single Leg Hip Circles Clockwise x 5 per leg
Hollow Hold Single Leg Hip Circles Counterclockwise x 5 per leg
V-Up x 5
On the 3min
Or
ADAPT

C.
10min EMOM
Deadlift x 5 reps 155/105
Hang Power Clean x 4 reps 155/105
Shoulder to Overhead x 3 reps 155/105