Essentials:
A.
21min EMOM
1. Assault Bike x 30 sec
2. Farmers Carry x 30 sec
3. Vertical Med Ball Underhand Toss x 30 sec
B.
Mobility
Standing Straddle x 2min
Lizard R x 2min
Lizard L x 2min
Saddle x 2min
Squat Hold x 4min
Fitness/Performance:
A.
21min EMOM
1. Assault Bike x 30 sec
2. Farmers Carry x 30 sec
3. Vertical Med Ball Underhand Toss x 30 sec
B.
Mobility
Standing Straddle x 2min
Lizard R x 2min
Lizard L x 2min
Saddle x 2min
Squat Hold x 4min