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
– goblet squat
– TGU 1/side
– 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
+
500m row
30 wall balls, 20/16#
500m row
40 kb swings
500m row
20 squat thrusts

PERFORMANCE-
A.1 Clean @ 75% x 2 x 3 sets
A.2 Weighted pull up x 5 x 3 sets
B. RDL x 5 x 3 sets
+
500m row
20 thrusters, 135/85
500m row
30 HPC @ 135/85
500m row
50 wall balls, 20/16#

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