Friday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– forward wall slides
– shoulder press
– goblet squat
– double unders

FITNESS-
A. HPC from top of knee x 1 front squat x 1 x 7
B. BB bent over row x 5 x 3 sets
+
50 step ups
30 wall balls, 20/16#
40 step ups
40 kb swings
30 step ups
20 squat thrusts

PERFORMANCE-
A. Clean @ 75% x 2 x 3 sets
B. BB bent over row x 5 x 3 sets
+
100 double unders
50 wall balls, 20/16#
75 double unders
40 PC @ 135/85
50 double unders
30 S2O @ 135/85




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