Thursday 1.5.17

Essentials:
A.
Mobility
Dragon R x 1min
Low Dragon R x 1min
Pigeon R x 1min
Dragon L x 1min
Low Dragon L x 1min
Pigeon L x 1min
Seated Straddle x 2min
Bound Angle x 2min

B.
10min
Coach led Ladder Drills
Or
ADAPT

C.
15min EMOM
1.Row x 10 cal
2.Wall Ball x 10 reps
3.Hollow Hold x 30 sec

Fitness/Performance:
A.
Mobility
Dragon R x 1min
Low Dragon R x 1min
Pigeon R x 1min
Dragon L x 1min
Low Dragon L x 1min
Pigeon L x 1min
Seated Straddle x 2min
Bound Angle x 2min

B.
10min
Coach led Ladder Drills
Or
ADAPT

C.
15min EMOM
1.Row x 15/10 cal
2.Wall Ball x 15 reps 20/14
3.Hollow Hold x 30 sec