Essentials:
A.
12min
Advanced Rehab Warm Up
B.
Granite Games ThrowDown WOD #2
15min AMRAP
Ring Pull x 20 reps
Box Jump/Step Up x 40 reps 24/20
Hanging Knee Raises x 20 reps
Single Unders x 80
*divide reps however you’d like*
C.
Mobility
Seated Straddle x 5min
Puppy Dog x 2min
Seal x 2min
Fitness/Performance:
A.
12min
Advanced Rehab Warm Up
B.
Granite Games ThrowDown WOD #2
15min AMRAP
Pull Up x 20 reps
Box Jump/Step Up x 40 reps 24/20
Toes to Bar x 20 reps
Double Unders x 80
*divide reps however you’d like*
C.
Mobility
Seated Straddle x 5min
Puppy Dog x 2min
Seal x 2min