3 minutes of z1 work
7-10 minutes of mobility/activation work
*ankles, hips, t-spine, shoulders, lats, glutes, scaps
5 minutes of movement prep
Goblet squats x 10
Single leg DL x 10/side
TGU x 5/side – light weight


A FS + Push Jerk (2+1) – 12-15 minutes of work.. building from last week
**between your sets work in 3 sets of single arm ring rows or Db bent over rows each @ 8/side
3x 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters or row 500/400m
From 2:00-3:00, 35/20-lb. dumbbell push jerks
From 3:00-4:00, double under (can scale up to MU or rope climb)
From 4:00-5:00, 35/20#-lb. dumbbell front squats
Rest 2 minutes between rounds.

Scale options:
~for the double under portion you can scale up to MU or rope climbs here if you want
~for the dB portion you can scale up to 50/35# db’s if you want
~for the db front squat – you can scale up to hang squat clean

Cool Down
bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. per leg x 2
pigeon pose x 30 sec. per side x 2

Sweat Sesh
35 minute run/row/bike @ an uncomfortable pace