Essentials:
A.
15min
Parallette Plank x 30 sec
Advanced Rehab Movement 1
Parallette Bridge x 30 sec
Advanced Rehab Movement 2
Parallette Tuck Hold x 20 sec
Advanced Rehab Movement 3
B.
12min EMOM
Dumbbell Thruster x 6 reps 35/20
Push Up x 7 reps
C.
Mobility
Foam Rolling
Glute x 1min each side
Lat/ Shoulder x 1min each side
Back x 2min
Fitness/Performance:
A.
15min
Parallette Plank x 30 sec
Advanced Rehab Movement 1
Parallette Bridge x 30 sec
Advanced Rehab Movement 2
Parallette Tuck Hold x 20 sec
Advanced Rehab Movement 3
B.
12min EMOM
Dumbbell Thruster x 6 reps 35/20
Push Up x 7 reps
C.
Mobility
Foam Rolling
Glute x 1min each side
Lat/ Shoulder x 1min each side
Back x 2min