Warm up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine
+
3-5 minutes of workout prep
goblet squats
wall angels
trap 3 raise
double unders

then

FITNESS-
A.1 BS 3.2.1.3.2.1, rest 60 seconds
A.2 DB bent over row x 4/side x 6 sets, rest 60 seconds
+
“Mack”
25 Ab mat sit ups
50 kb swings
25 right arm kb thruster
25 left arm kb thruster
50 kb swings
25 Ab mat sit ups

PERFORMANCE-
A.1 BS 3 @ 70%, 2 @ 75%, 1 @ 80%, 3 @ 75%, 2 @ 80%, 1 @ 85% – rest 60 sec.
A.2 DB bent over row x 4/side x 6 sets, rest 60 seconds
+
“Mack”
25 T2B
50 kb swings, 55/35#
25 right arm kb thruster, 55/35#
25 left arm kb thruster, 55/35#
50 kb swings, 55/35#
25 T2B




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