Friday…

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– kip swing
– tempo push up
– wall angels
– wall squats

FITNESS-
10 min EMOM
odd – 5 db thrusters
even – 10 jumping pull ups
+
10 min emom
odd – 5 heavy goblet squats
even – 30 sec AB sprint
+
100.80.60.40.20
jump rope
25.20.15.10.5
sit ups

PERFORMANCE-
12 minute EmOM
odd = 3 FS *from rack @ tough weight
even = 35 sec. row sprint @ tough effort (goal is 10/6 calories)
+
10 minute EmOM
odd = 6 TnG thrusters, tough weight *from floor
even = 10-15 CTB or Reg. pull ups

then

50.40.30.20.10
double unders
25.20.15.10.5
T2B




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