6am cancelled!

6am is cancelled due to weather. Keep checking Facebook and here for further updates!!! Can’t wait to have those garage doors open again

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of work out prep
– Bottoms up KB walk
– TGU 1/side
– RDL
– 10 pulls on rower

Then

FITNESS:
A1. CG bench press, 8.6.4.2, rest 15 sec
A2. 30 meter FW x 4, rest 2 min
+
5 min amrap
burpee to target
rest 5 min
amrap jump rope *every break = 5 RKB swings
rest 2 min
max plank hold in 2 min

PERFORMANCE:
A1. CG bench press, 8.6.4.2, rest 15 sec
A2. 30 meter FW heavy x 4, rest 2 min
+
5 min amrap
burpee pull ups
rest 5 min
amrap double unders *every break = 5 RKB swings
rest 2 min
max plank hold in 2 min




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