Week 3 FRIDAY NIGHT THROW DOWN WEEKLY CHALLENGE
Accumulate 3 minutes hanging from the bar.
+
3 minutes of pigeon right and 3 minutes of pigeon left

Essentials:
A.
Mobility
Seated Straddle x 4min
Seated Forward Fold x 4min
Twisted Cross Right x 2min
Twisted Cross Left x 2min
Seal x 1min
Happy Baby x 1min

B.
8 Sets
Row x 1min
No Push Up Burpees x 1min
Run x 1min

Fitness/Performance:
A.
Mobility
Seated Straddle x 4min
Seated Forward Fold x 4min
Twisted Cross Right x 2min
Twisted Cross Left x 2min
Seal x 1min
Happy Baby x 1min

B.
8 Sets
Row x 1min
No Push Up Burpees x 1min
Run x 1min