Thursday 1.19.17

Essentials:
A.
Mobility
Seated Straddle x 4min
Thread the Needle R x 2min
Thread the Needle L x 2min
Saddle x 4min
Puppy Dog x 2min

B.
Teams of 4
3 Heats Each For Time:
2 People Split work Evenly, then the other 2 people do the same after the first 2 are done. Each Heat must be a different pair.
Burpee Box Step Ups x 20 reps
Kettlebell Swing x 20
Overhead Squat x 20
Alternating Dumbbell Snatch x 20 reps
-Rest is 2min after each heat is fully completed-

Fitness/Performance:
A.
Mobility
Seated Straddle x 4min
Thread the Needle R x 2min
Thread the Needle L x 2min
Saddle x 4min
Puppy Dog x 2min

B.
Teams of 4
3 Heats Each For Time:
2 People Split work Evenly, then the other 2 people do the same after the first 2 are done. Each Heat must be a different pair.
Burpee Box Jump x 20 reps 24/20
Kettlebell Swing x 20 70/55
Overhead Squat x 20 95/65
Alternating Dumbbell Snatch x 20 reps 55/35
-Rest is 2min after each heat is fully completed-