Essentials:
A.
Mobility
Bound Angle x 3min
Seated Forward Fold x 3min
Lizard Right x 2min
Lizard Left x 2min
Seal x 1min
Saddle x 3min
B.
Teams of 2-3
20min AMRAP
Ring Pulls x 10 reps
incline Push Ups x 20 reps
Squats x 30 reps
*1 person working at a time, switch team members any time
Fitness
A.
Mobility
Bound Angle x 3min
Seated Forward Fold x 3min
Lizard Right x 2min
Lizard Left x 2min
Seal x 1min
Saddle x 3min
B.
Teams of 2-3
20min AMRAP
Pull Ups x 10 reps
Push Ups x 20 reps
Squats x 30 reps
*1 person working at a time, switch team members any time
Performance:
A.
Mobility
Bound Angle x 3min
Seated Forward Fold x 3min
Lizard Right x 2min
Lizard Left x 2min
Seal x 1min
Saddle x 3min
B.
Teams of 2-3
20min AMRAP
Chest to Bar x 10 reps
Push Ups x 20 reps
Squats x 30 reps
*1 person working at a time, switch team members any time