Thursday 10.26.17

Essentials:
A.
Advanced Rehab Warm Up

B.
Teams of 4
Partner 1 and 2
9-15-21
Synchronized Overhead Squat 65/45
Synchronized Burpee Box Jump or step ups 20/20
-then-
Partner 2 and 3
21-15-9
Synchronized Overhead Squat 65/45
Synchronized Burpee Box Jump or step ups 20/20
*18min Cap

C.
Mobility
Seated Forward Fold x 2min
Seated Straddle x 2min
Pigeon x 2min
Pigeon x 2min
Puppy Dog x 2min

Fitness/Performance:
A.
Advanced Rehab Warm Up

B.
Teams of 4
Partner 1 and 2
9-15-21
Synchronized Overhead Squat 95/65
Synchronized Burpee Box Jump 24/20
-then-
Partner 2 and 3
21-15-9
Synchronized Overhead Squat 95/65
Synchronized Burpee Box Jump 24/20
*18min Cap

C.
Mobility
Seated Forward Fold x 2min
Seated Straddle x 2min
Pigeon x 2min
Pigeon x 2min
Puppy Dog x 2min