Essentials:
A.
Mobility
Bond Angle x 2min
Seated Forward Fold x 2min
Lizard Right x 1min
Pigeon Right x 1min
Lizard Left x 1min
Pigeon Left x 1min
Sphinx or Seal x 2min
B.
Teams Of 2-3 People
18min AMRAP (1 Person working at a time)
Dumbbell Thruster x 50 reps
Incline Push Ups x 50 reps
Row x 25 cal per person for 2 person team or 17 cal per person for 3 person team
Fitness:
A.
Mobility
Bond Angle x 2min
Seated Forward Fold x 2min
Lizard Right x 1min
Pigeon Right x 1min
Lizard Left x 1min
Pigeon Left x 1min
Sphinx or Seal x 2min
B.
Teams Of 2-3 People
23min AMRAP (1 Person working at a time)
Dumbbell Thruster x 50 reps 35/20
Push Ups x 50 reps
Row x 25 cal per person for 2 person team or 17 cal per person for 3 person team
Performance:
A.
Mobility
Bond Angle x 2min
Seated Forward Fold x 2min
Lizard Right x 1min
Pigeon Right x 1min
Lizard Left x 1min
Pigeon Left x 1min
Sphinx or Seal x 2min
B.
Teams Of 2-3 People
23min AMRAP (1 Person working at a time)
Dumbbell Thruster x 50 reps 35/20
Push Ups x 50 reps
Row x 25 cal per person for 2 person team or 17 cal per person for 3 person team
+
Competitor Session 2:
A.
6 Sets
Row x 2min 90%
Row x 2min Z1 pace
*Get off Rower and rest 2 min between sets 3 and 4
B.
Choose an Accessory piece that you have not done this week; specifically in an area of weakness