Friday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– goblet squat
– TGU 1/side
– squat thrust
– 100m run

FITNESS-
A. HPC + FS skillwork
-rest 2 minutes-
B. 5 minute amrap kb swings sets of 10
-rest 5 minutes-
10 rounds:
4 burpees
12 sec AB sprint
rest 60- seconds-

PERFORMANCE-
A. Hang Squat clean – build to HS
-rest 2 minutes-
B. 5 minute amrap @ 75% of A
-rest 5 minutes-
10 rounds: for max time each round
5 pull ups
100m sprint AFAP
rest 60- seconds-




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