Thursday 10.13.16

Essentials:
A.
Mobility
Seated Straddle x 2min
Bound Angle x 2min
Supine Right Twist x 1min
Supine Left Twist x 1min
Archer Right in Cross shin x 1min
Archer Left in Cross shin x 1min
Twisted Right Cross x 1min
Twisted Left Cross x 1min
Sumo Squat x 2min

B.
3 Sets
Between the Legs Band Pull Thrus x 30 reps
On the 3min
Or ADAPT

C.
21-15-9
Shoulder to OverHead
Goblet Squat
Kettlebell Swing

Fitness/Performance:
A.
Mobility
Seated Straddle x 2min
Bound Angle x 2min
Supine Right Twist x 1min
Supine Left Twist x 1min
Archer Right in Cross shin x 1min
Archer Left in Cross shin x 1min
Twisted Right Cross x 1min
Twisted Left Cross x 1min
Sumo Squat x 2min

B.
3 Sets
Between the Legs Band Pull Thrus x 30 reps
On the 3min
Or ADAPT

C.
21-15-9
Shoulder to OverHead 75/55
Goblet Squat 55/35
Kettlebell Swing 55/35