Thursday 2.9.17

Essentials:
A.
Mobility
Dragon R x 1min
Extended arm Lizard R x 1min
Lizard R x 1min
Pigeon R x 1min
Dragon L x 1min
Extended arm Lizard L x 1min
Lizard L x 1min
Pigeon L x 1min
Thread the Needle R x 1min
Thread the Needle L x 1min
Puppy Dog x 1min

B.
Team of 2-3 people
14min AMRAP
Dumbbell Thruster x 3 reps
Ring Pull x 3 reps
Deadlift x 3 reps
Dumbbell Thruster x 6 reps
Ring Pull x 6 reps
Deadlift x 6 reps
Dumbbell Thruster x 9 reps
Ring Pull x 9 reps
Deadlift x 9 reps
Dumbbell Thruster x 12 reps
Ring Pull x 12 reps
Deadlift x 12 reps
And so on…
*One Person working at a time, and switch whenever you want

Fitness/Performance:
A.
Mobility
Dragon R x 1min
Extended arm Lizard R x 1min
Lizard R x 1min
Pigeon R x 1min
Dragon L x 1min
Extended arm Lizard L x 1min
Lizard L x 1min
Pigeon L x 1min
Thread the Needle R x 1min
Thread the Needle L x 1min
Puppy Dog x 1min

B.
Team of 2-3 people
14min AMRAP
Dumbbell Thruster x 3 reps 55/35
Pull Up x 3 reps
Deadlift x 3 reps 135/95
Dumbbell Thruster x 6 reps 55/35
Pull Up x 6 reps
Deadlift x 6 reps 135/95
Dumbbell Thruster x 9 reps 55/35
Pull Up x 9 reps
Deadlift x 9 reps 135/95
Dumbbell Thruster x 12 reps 55/35
Pull Up x 12 reps
Deadlift x 12 reps 135/95
And so on…
*One Person working at a time, and switch whenever you want