Monday…

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Warm up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
Wall facing goblet squat
PVC wall angel
Db. Ext. rt.
10-12 double unders

Then

A1. Back Squat @4011; 4 x 4; rest 60 – 90 sec
A2. DB/KB bent over row @2011; 4 x 6/arm
+
6RFT
8 thrusters
8 pull ups 95/65