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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 workout prep
– shoulder press
– kb swing
– face pulls
– wall squats

FITNESS-
A. Push press, 3.3.3, rest 90 sec
+
12 min on clock
10 ->1
db S2O
KB swings
amrap no push up burpee box jumps in remaining time

PERFORMANCE-
A. Push press, 3.3.3, rest 90 sec
+
12 min on clock
10 ->1
S2O (115/75)
KB swings (70/55)
amrap no push up burpee box jumps in remaining time (20/15)




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