Thursday 2.15.18

Essentials:
A.
15 min
Ring Support Hold x 20 sec
Advanced Rehab Movement 1
Archer Ring Pull x 5 reps per Arm
Advanced Rehab Movement 2
Active Hang from Rings x 30 sec
Advanced Rehab Movement 3

B.
Teams of 3
15 min AMRAP
Shoulder to Overhead x 9 reps 75/55
Bar facing Burpee x 6 reps
*One person Completes a whole rounds before the next person can go

C.
Mobility
Foam Roll
Calf x 1 min each side
Hamstring x 2 min each side
Quad x 2 min each side
Glute x 1 min each side

Fitness/Performance:
A.
15 min
Ring Support Hold x 20 sec
Advanced Rehab Movement 1
Archer Ring Pull x 5 reps per Arm
Advanced Rehab Movement 2
Active Hang from Rings x 30 sec
Advanced Rehab Movement 3

B.
Teams of 3
15 min AMRAP
Shoulder to Overhead x 9 reps 95/65
Bar facing Burpee x 6 reps
*One person Completes a whole rounds before the next person can go

C.
Mobility
Foam Roll
Calf x 1 min each side
Hamstring x 2 min each side
Quad x 2 min each side
Glute x 1 min each side