Saturday 8.5.17

Essentials:
A.
Teams or 3-4 people
20 min AMRAP
Air Squats x 25 reps (Non working teammates must Hold Wall Sit)
No Clap Burpee x 25 reps (Non working teammates must Hold Plank)
Run x 400 meters (all together)

B.
Mobility
Dragon R x 1min
Dragon L x 1min
Lizard R x 1min
Lizard L x 1min
Pigeon R x 2min
Pigeon L x 2min
Saddle x 2min

Fitness:
A.
Teams or 3-4 people
20 min AMRAP
Air Squats x 25 reps (Non working teammates must Hold Wall Sit)
No Clap Burpee x 25 reps (Non working teammates must Hold Plank)
Run x 400 meters (all together)

B.
Mobility
Dragon R x 1min
Dragon L x 1min
Lizard R x 1min
Lizard L x 1min
Pigeon R x 2min
Pigeon L x 2min
Saddle x 2min

Performance:
A.
Teams or 3-4 people
20 min AMRAP
Air Squats x 25 reps (Non working teammates must Hold Wall Sit)
No Clap Burpee x 25 reps (Non working teammates must Hold Plank)
Run x 400 meters (all together)

B.
Mobility
Dragon R x 1min
Dragon L x 1min
Lizard R x 1min
Lizard L x 1min
Pigeon R x 2min
Pigeon L x 2min
Saddle x 2min