Thursday 8.22.19

Essentials
A.
25 min Emom
1.prisioner kneel to Stand x 10 reps
2.row x 45 sec
3.slam bal over shoulder x 10 reps
4.Bike x 45 sec
5.Lying Leg Lifts x 10 reps

B.
Mobility
3 Sets
Foam Roll ham String x 30 sec per side
Body Weight Leg Extensions x 10 reps
Foam Roll anterior Tibialis x 30 sec per side
Banded Joint Mobilization x 30 sec per side
Foam Roll IT Band x 30 sec per side
Seated Glute Stretch x 30 sec per side

Fitness
A.
25 min Emom
1.prisioner kneel to Stand x 15 reps
2.row x 45 sec
3.slam bal over shoulder x 15 reps 50/35
4.Bike x 45 sec
5.Lying Leg Lifts x 15 reps

B.
Mobility
3 Sets
Foam Roll ham String x 30 sec per side
Body Weight Leg Extensions x 10 reps
Foam Roll anterior Tibialis x 30 sec per side
Banded Joint Mobilization x 30 sec per side
Foam Roll IT Band x 30 sec per side
Seated Glute Stretch x 30 sec per side