Essentials:
A.
Mobility
Seated Straddle x 3min
Seated Forward Fold x 3min
Archer in Saddle Right x 1min
Archer in Saddle Left x 1min
Saddle x 2min
Puppy Dog x 2min

B.
Double Tabata Side Plank
16 sets
20sec of work 10 sec of rest
*Every 20sec switch sides

C.
5min AMRAP
Lying Leg Lifts x 5
Ball Slam x 10
-No Rest-
5min AMRAP
Walking Lunges with Slam Ball Overhead x 10 reps
Box Jump x 10 reps
-No Rest-
5min AMRAP
Thruster x 15 reps
Bear Crawl x 100 ft

Fitness/Performance:
A.
Mobility
Seated Straddle x 3min
Seated Forward Fold x 3min
Archer in Saddle Right x 1min
Archer in Saddle Left x 1min
Saddle x 2min
Puppy Dog x 2min

B.
Double Tabata Side Plank
16 sets
20sec of work 10 sec of rest
*Every 20sec switch sides
**Rest is done in a normal Plank

C.
5min AMRAP
Toes to Bar x 5
Ball Slam x 10 35/25
-No Rest-
5min AMRAP
Walking Lunges with Slam Ball Overhead x 10 reps 35/25
Box Jump x 10 reps 24/20
-No Rest-
5min AMRAP
Thruster x 15 reps 75/55
Bear Crawl x 100 ft