Essentials:
Mobility
Pigeon Right x 4min
Pigeon Left x 4min
Puppy Dog x 2min
Standing Straddle x 2min
Sumo Squat x 2min

B.
3 Rounds 80%
Dumbbell Step Ups x 30 sec
Rest 30 sec
Single Unders x 30 sec
Rest 30 sec
Right side Plank x 30 sec
Rest 30 sec
Left side Plank x 30 sec
rest 30 sec
Sumo deadlift High Pull x 30 sec
Rest 30 sec

Fitness/Performance:
A.
Mobility
Pigeon Right x 4min
Pigeon Left x 4min
Puppy Dog x 2min
Standing Straddle x 2min
Sumo Squat x 2min

B.
3 Rounds 80%
Dumbbell Step Ups x 30 sec 25/15 20”
Rest 30 sec
Double Unders x 30 sec
Rest 30 sec
Right side Plank x 30 sec
Rest 30 sec
Left side Plank x 30 sec
rest 30 sec
Sumo deadlift High Pull x 30 sec 45/35
Rest 30 sec