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
– wall angels
– x band walk
– double unders

FITNESS-
A. DL x 1 HPC x 1 FS x 1 x 5 sets
B. Back squat x 5 x 3
+
3 rounds
400m row
5 push ups
12 box/plate jumps
15 jumping pull ups
30m FW
rest 1 min b/t rounds

PERFORMANCE-
A.  Squat Clean; 75% x 2 x 2, 80% x 2 x 2
B.  BS; 65% x 5 x 3
+
500m row
9 push ups
12 box jumps, 30/24”
15 T2B
30m FW@ 70/55#
rest/walk x 3 minutes x 3 rounds




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