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
– hollow position kip swing
– double unders

Then

Fitness –
A.1 FS; x 4 x 4 rest 60 seconds
A.2 DB bent over row x 6/side x 4, rest 60 seconds
+
“Saucy”
For Time:
21-18-15-12-9-6-3
kb swings
cal on rower

finsiher:
hollow rock holds x 15 sec. on / 15 sec. off x 3

Performance-
A.1 FS; 75% x 4 x 2, 80% x 2 x 2, rest 60 seconds
A.2 weighted pull up x4 x 2-3, R. 60 seconds
+
“Throne”
For Time:
21-18-15-12-9-6-3
OHS, 75/55
200m run

finsiher:
hollow rock holds x 15 sec. on / 15 sec. off x 3




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