Saturday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-trainers choice

Then

FITNESS-
20 min AMRAP
10 goblet squats
20 kb swings
30m FW
40 sec plank hold
50 jump rope singles

PERFORMANCE-
For time:
2K row
300 double unders
1 mile run

*every 50 reps on the double unders do 10 kb swings @ 70/55# + 5 HSPU




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