FRIDAY NIGHT THROWDOWN
Weekly gym challenge
Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard.

Week 1
10 minutes of ROMwod – 2 minutes right lizard, 2 minutes left lizard, 2 minutes right pigeon, 2 minutes left pigeon, 2 minute puppy dog

Essentials:
A.
Mobility
Bound Angle x 2 min
Seal or Sphinx x 2min
Dragon R x 2min
Low Dragon R x 2min
Dragon L x 2 min
Low Dragon L x 2min
Supine Twist R x 2min
Supine Twist L x 2min

B.
5 Rounds 80% effort
Row x 1 min cal
Russian KBS x 1 min reps
No Push Up Burpees x 1 min
Ball Over Shoulder x 1 min
Rest 1 min

Fitness/Performance:
A.
Mobility
Bound Angle x 2 min
Seal or Sphinx x 2min
Dragon R x 2min
Low Dragon R x 2min
Dragon L x 2 min
Low Dragon L x 2min
Supine Twist R x 2min
Supine Twist L x 2min

B.
5 Rounds 80% effort
Row x 1 min cal
Russian KBS x 1 min reps 55/35
No Push Up Burpees x 1 min
Ball Over Shoulder x 1 min 35/25
Rest 1 min