Thursday 9.22.16

Essentials:
A.
Mobility
Single Leg Forward Fold Right x 3min
Single Leg Forward Fold Left x 3min
Pigeon Right x 3min
Pigeon Left x 3min

B.
3 Sets
Banded Sumo Deadlift x 40 reps
On the 3min Mark

C.
3 Person Team
Relay (Each person must complete the whole thing before the other person starts)
For Time:
Squat x 40 reps
Burpees to Plate x 30 reps
Kettlebell Swing x 20 reps
Burpee Thruster x 10 reps

Fitness/Performance:
A.
Mobility
Single Leg Forward Fold Right x 3min
Single Leg Forward Fold Left x 3min
Pigeon Right x 3min
Pigeon Left x 3min

B.
3 Sets
Banded Sumo Deadlift x 40 reps
On the 3min Mark

C.
3 Person Team
Relay (Each person must complete the whole thing before the other person starts)
For Time:
Squat x 40 reps
Burpees to Plate x 30 reps
Power Snatch x 20 reps 95/65
Burpee Thruster x 10 reps 95/65