Thursday 7.14.16

Essentials:
A.
Mobility
Dragon R x 2min
Dragon L x 2min
Half Frog R x 2min
Half Frog L x 2min
Archer in saddle R x 1min
Eagle in saddle R x 1min
Archer in saddle L x 1min
Eagle in Saddle L x 1min
Saddle x 2min

B.
5 Sets
Lateral One foot on Box Squat Jumps x 14 reps
On the 2min Marks

C.
5 Rounds for Time:
Kettlebell Swing x 10 reps
Sprint x 100 meters (10x10meters)
Rest 1min

Fitness/Performance:
A.
Mobility
Dragon R x 2min
Dragon L x 2min
Half Frog R x 2min
Half Frog L x 2min
Archer in saddle R x 1min
Eagle in saddle R x 1min
Archer in saddle L x 1min
Eagle in Saddle L x 1min
Saddle x 2min

B.
5 Sets
Lateral One foot on Box Squat Jumps x 14 reps
On the 2min Marks

C.
5 Rounds for Time:
Power Snatch x 10 reps 95/65
Sprint x 100 meters (10x10meters)
Rest 1min