Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– bottoms up KB walk
– RKB Swing
– yoga push up
– double under practice

Then

FITNESS:
A1. CG Bench, 3.2.1.3.2.1, rest 60 sec
A2. BB bent over row x 5 x 6, rest 60 sec
+
8 min amrap
16 kb swings
8 burpees
+
side plank hold, 15 sec /side x 3, rest 15 sec

PERFORMANCE:
A1. CG Bench, 3.2.1.3.2.1, rest 60 sec
A2. Weighted chin up, 3.2.1.3.2.1, rest 60 sec
+
8 min amrap
40 kb swings (55/35)
40 burpees
+
side plank hold, 15 sec /side x 3, rest 15 sec

“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face…we must do that which we think we cannot.”
Eleanor Roosevelt




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