Mobility Monday!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– wall angels
– bottoms up KB walk to press x3
– scap retraction
– double unders

Then

FITNESS-
A1. BS x 5 x 4, rest 60 sec
A2. DB bent over row x 8/arm x 4, rest 60 sec
+
1K row
+
10.8.6.4.2
burpee to 4″ target
plate OH walking lunge steps x 10 steps

PERFORMANCE-
Monday
A.1 BS; 75% x 4-5 reps x 4 sets, rest 60 seconds
A.2 L-sit chin ups x 2-4 x 4 sets, rest 60 seconds
+
1K run
+
10.8.6.4.2
burpee CTB pull up
BB OH walking lunge step x 20 @ 95/65