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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– goblet squat
– ring row
– wall angels
– double unders

Then

A1. Back Squat, 3.2.1.3.2.1 *start @75% and build…wave load
A2. DB/KB bent over row x 3/side x 6, rest 60 sec
+
10.8.6.4.2 of
Thruster (115/75)
T2B
burpee pull ups




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