Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– RKB swing
– ring rows
– wall squats
– double unders

FITNESS-
A1. CG bench press-4×5 rest 15 sec
A2. 30 meter FW x 4, rest 2 minutes
+
5 min amrap
Squat thrust to 6″ target
rest 5 min
5 min ab *ever minute 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
5 min amrap
amrap double unders *every break = 5 RKB swings
rest 2 min
max plank hold in 2 min




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