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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
– TGU 1/side
– bottoms up kb walk
– scap retraction
– double under

Then

FITNESS-
A1. CG Bench, 5.4.3.2.1, rest 60 sec
A2. DB bent over row, 5/arm x 5, rest 60 sec
+
10 min amrap
5 burpees
10 kb swings
+
side plank hold, 15 sec /side x 2, rest 15 sec

PERFORMANCE-
A1. CG Bench, 5.4.3.2.1, rest 60 sec
A2. Weighted chin up, 5.4.3.2.1, rest 60 sec
+
10 min amrap
20 kb swings (70/55)
20 burpees
+
side plank hold, 15 sec /side x 2, rest 15 sec




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