Essentials:
A.
Mobility
Dragon Right x 1 min
Lizard Right x 2 min (twisted Lizard if Possible)
Pigeon Right x 3min
Dragon Right x 1 min
Lizard Right x 2 min (twisted Lizard if Possible)
Pigeon Right x 3min
Saddle x 2min
Seal x 1min
B.
4 Rounds For Time:
Plate Carry x 200 meters
Burpees x 15 reps
Step Back Lunges x 10 reps per leg
Incline Push Up x 5 reps
Fitness/Performance:
A.
Mobility
Dragon Right x 1 min
Lizard Right x 2 min (twisted Lizard if Possible)
Pigeon Right x 3min
Dragon Right x 1 min
Lizard Right x 2 min (twisted Lizard if Possible)
Pigeon Right x 3min
Saddle x 2min
Seal x 1min
B.
4 Rounds For Time:
Plate Carry x 200 meters 45/25
Burpees to Plate x 15 reps
Plate Overhead Step Back Lunges x 10 reps per leg 45/25
Alternating 1 Hand on plate Push Up x 5 reps