Monday

Warm-up
2 Rounds:
0:30 Hollow Body Rocks
0:30 Light Dumbbell Suitcase Hold ( L )
0:30 Light Dumbbell Suitcase Hold ( R )
1:00 Bike/Row

MOBILITY
0:30 Updog to Downdog
0:30 Active Spiderman
0:30 Active Samson
0:30 Forearm Stretch
0:30 Child’s Pose
0:30 Scorpion Taps

Metcon (Time)
Fitness
5 Rounds For Time:
12 Knees to Elbow
150′ Farmers Carry (35’s/20’s)
21/15 Calorie Row
Metcon (Time)
Performance
5 Rounds For Time:
12 Toes to Bar
150′ Farmers Carry (50’s/35’s)
21/15 Calorie Row or 15/10 Calorie Bike