Thursday 8.11.16

Essentials:
A.
Mobility
Dragon Right 1min
Low Dragon Right 1min
Dragon Left 1min
Low Dragon Left 1min
Single leg Saddle Right 1min
Single Leg Saddle Left 1min
Saddle 3min
Seated Straddle 3min
Standing Straddle 3min

B.
5 Sets
Dumbbell Step Ups with jump and knee Drive x 8 reps per leg
On the 2min
Or ADAPT

C.
3 Rounds of each for Time
Ring Pulls x 20 reps
Incline Push Up x 30 reps
Sit Up x 40 reps
Squat x 50 reps
Rest 3min

Fitness/Performance:
A.
Mobility
Dragon Right 1min
Low Dragon Right 1min
Dragon Left 1min
Low Dragon Left 1min
Single leg Saddle Right 1min
Single Leg Saddle Left 1min
Saddle 3min
Seated Straddle 3min
Standing Straddle 3min

B.
5 Sets
Dumbbell Step Ups with jump and knee Drive x 8 reps per leg
On the 2min
Or ADAPT

C.
3 Rounds of ‘BARBARA’ each for Time
Pull Ups x 20 reps
Push Up x 30 reps
Sit Up x 40 reps
Squat x 50 reps
Rest 3min