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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 work out prep
– goblet squat
– hand stand kick ups
– wall angels
– 10 pulls on rower *form focus

Then

FITNESS:
5 min
5 goblet squats
3 plank walk outs
rest 3 min
5 min row
rest 3 min
10 step ups
5 ring rows
rest 3 min
5 min row

PERFORMANCE:
6.5.4.3.2.1
fS @ 70% of 1 RM (should be TOUGH)
HSPu
rest 3 minutes
1.2.3.4.5.6
HsPU
Front rack lunge step @ x 10 @ 135/95
rest 3 minutes
5 minute row for max calories
rest 3 min
5 min burpees to target 6″ above reach




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