Saturday…

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-back ext.
-hollow hold (10-15 seconds)
-hand stand kick ups
-wall squat

FITNESS-
A. RDL x 5 x 5
B. Standing SA DB press, 5/arm x 3
+
5 min
5 goblet squats
5 kb swings
5 burpees

rest 5 min

3 min amrap
400m row
amrap squat thrusts
+
1K row

PERFORMANCE-
A. RDL @ 33×1 x 5 x 5
B. HSPU – EmOM 6 min do (-2) amrap
+
5 minute amrap
5 front squats, 115/75
10 S2O @ 115/75
15 burpees

rest 5 minutes

3 minute amrap
400m run
amrap double unders
+
1K row @ max effort




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