Thursday 4.13.17

Essentials:
A.
Mobility
Pinwheel R x 2min
Pinwheel L x 2min
Lizard R x 2min
Lizard L x 2min
Seated forward fold x 2min
Puppy Dog x 2min

B.
15 minute AMRAP
KBS x 60 reps
Box Jumps x 50 reps
Wall Balls x 40 reps
Ring Pulls x 30 reps
Sit-ups x 20 reps
Snatches x 10 reps
* One person working at a time.
* Every time you switch athletes, the person starting the work must do 10 lunges.

Fitness/Performance:
A.
Mobility
Pinwheel R x 2min
Pinwheel L x 2min
Lizard R x 2min
Lizard L x 2min
Seated forward fold x 2min
Puppy Dog x 2min

B.
15 minute AMRAP
KBS x 60 reps 55/35
Box Jumps x 50 reps 24/20
Wall Balls x 40 reps 20/14
C2B Pull Ups x 30 reps
GHD Sit-ups x 20 reps
Snatches x 10 reps 115/85
* One person working at a time.
* Every time you switch athletes, the person starting the work must do 10 lunges.