Thursday 5.3.18

Essentials:
A.
12min
Advanced Rehab Warm Up Movement #1
Front Rack Double Kettlebell Good Morning x 8 reps
Advanced Rehab Warm Up Movement #2
Kettlebell Plank Walk Over x 8 reps per side
Advanced Rehab Warm Up Movement #3
Plank Pull Through with Kettlebell x 8 reps per side

B.
16 min EMOM
1. Heavy Farmers Carry x 45 sec
2. Wall Sit x 45 sec
3. Row x 45 sec @900/700 cal per hour or greater
4. Support Hold x 45 sec

C.
Mobility
Seated Straddle x 1min
Squat Hold x 45sec
Standing Straddle x 1min
Squat Hold x 45 sec
Lizard x 1min per side
Squat Hold x 45 sec
Seal x 1min
Squat Hold x 45 sec

Fitness/Performance:
A.
12min
Advanced Rehab Warm Up Movement #1
Front Rack Double Kettlebell Good Morning x 8 reps
Advanced Rehab Warm Up Movement #2
Kettlebell Plank Walk Over x 8 reps per side
Advanced Rehab Warm Up Movement #3
Plank Pull Through with Kettlebell x 8 reps per side

B.
16 min EMOM
1. Heavy Farmers Carry x 45 sec
2. Wall Sit x 45 sec
3. Row x 45 sec @1000/800 cal per hour or greater
4. Support Hold x 45 sec

C.
Mobility
Seated Straddle x 1min
Squat Hold x 45sec
Standing Straddle x 1min
Squat Hold x 45 sec
Lizard x 1min per side
Squat Hold x 45 sec
Seal x 1min
Squat Hold x 45 sec