Essentials:
A.
Mobility
Single Leg Right Saddle x 1min
Single Leg Left Saddle x 1min
Saddle x 2min
Thread the Needle Right x 1min
Thread the Needle Left x 1min
Puppy Dog x 2min
Cross shin Right x 2min
Cross shin Left x 2min
Supine Twist Right x 1min
Supine Twist Left x 1min
B.
5 Sets
Lunge Jump with Ball Slam x 8 reps per leg
On the 2min Marks
or ADAPT
C.
5 Rounds For Time:
Burpee Jumping Pull Up x 5 reps
Right Side Plank x 30sec
Goblet Squat x 15 reps
Left Side Plank x 30sec
Fitness/Performance:
A.
Mobility
Single Leg Right Saddle x 1min
Single Leg Left Saddle x 1min
Saddle x 2min
Thread the Needle Right x 1min
Thread the Needle Left x 1min
Puppy Dog x 2min
Cross shin Right x 2min
Cross shin Left x 2min
Supine Twist Right x 1min
Supine Twist Left x 1min
B.
5 Sets
Lunge Jump with Ball Slam x 8 reps per leg
On the 2min Marks
or ADAPT
C.
5 Rounds For Time:
Burpee Pull Up x 5 reps
Right Side Plank x 30sec
Goblet Squat x 15 reps 70/55
Left Side Plank x 30sec