Essentials:
A.
Mobility
Seated forward Fold x 3min
Twisted Cross Right x 1min
Twisted Cross Left x 1min
Saddle x 3min
Foam roll Hamstring and Glute Right x 2min
Foam Roll Hamstring and Glute Right x 2min
B.
3 sets
High Jump Lunges x 20 reps
On the 3min
Or ADAPT
C.
21-15-9
Thruster
Ring Pull
Fitness/Performance:
A.
Mobility
Seated forward Fold x 3min
Twisted Cross Right x 1min
Twisted Cross Left x 1min
Saddle x 3min
Foam roll Hamstring and Glute Right x 2min
Foam Roll Hamstring and Glute Right x 2min
B.
3 sets
High Jump Lunges x 20 reps
On the 3min
Or ADAPT
C.
FRAN
21-15-9
Thruster 95/65
Pull Up