Essentials:
A.
2 Set
Advanced Rehab Warm Up
B.
18min EMOM
1. Lying Leg Lifts x 5-10 reps
2. Assault Bike x 30 sec (Maintain RPM @55/45)
3. Side Plank x 20 sec per side
C.
Mobility
Seated Straddle x 2min
Seal x 2min
Thread the Needle R x 1min
Thread the Needle L x 1min
Puppy Dog x 2min
Fitness/Performance:
A.
2 Set
Advanced Rehab Warm Up
B.
18min EMOM
1. Unbroken Toes to Bar x 5-10 reps
2. Assault Bike x 30 sec (Maintain RPM @60/50)
3. Side Plank x 25 sec per side
C.
Mobility
Seated Straddle x 2min
Seal x 2min
Thread the Needle R x 1min
Thread the Needle L x 1min
Puppy Dog x 2min