Thursday 11.9.17

Essentials:
A.
Warm Up
Kettlebell touch in Plank Race

B.
18min EMOM
1. Unbroken Ring Pulls x 12-15 reps
2. Assault Bike x 30 sec @60/50 rpm
3. Plank with Hands on Rings x 40 sec

C.
Mobility
Lizard R x 2min
Lizard L x 2min
Pigeon R x 2min
Pigeon L x 2min
Archer in Saddle R x 1min
Archer in Saddle L x 1min

Fitness/Performance:
A.
Warm Up
Kettlebell touch in Plank Race

B.
18min EMOM
1. Unbroken Pull Up (Chest to Bar or Chin over Bar) x 3-10 reps
2. Assault Bike x 30 sec @65/55 rpm
3. Plank with Feet on Rings x 40 sec

C.
Mobility
Lizard R x 2min
Lizard L x 2min
Pigeon R x 2min
Pigeon L x 2min
Archer in Saddle R x 1min
Archer in Saddle L x 1min