Essentials:
A.
Puppy Dog x 2min
Pigeon Right x 2min
Pigeon Left x 2min
Archer in Saddle Right x 1min
Archer in Saddle Left x 1min
Saddle x 2min

B.
3 Sets
GHD Hip Extension x 10 reps
On the 3min Marks

C.
14min AMRAP
Wall Sit x 30 sec
Ball Slams x 15 reps
Side Plank x 30sec per side
Good Mornings x 15 reps
Hanging Knee Lift Hold x 30 sec
Thruster x 15 reps

Fitness/Performance:
A.
Puppy Dog x 2min
Pigeon Right x 2min
Pigeon Left x 2min
Archer in Saddle Right x 1min
Archer in Saddle Left x 1min
Saddle x 2min

B.
3 Sets
GHD Hip Extension x 10 reps
On the 3min Marks

C.
14min AMRAP
Wall Sit x 30 sec
Ball Slams x 15 reps 35/25
Side Plank x 30sec per side
Good Mornings x 15 reps 45/35
Hanging Knee Lift Hold x 30 sec
Thruster x 15 reps 45/35