Oh it’s Monday…

Corinne w/ some good ol' 30 second sprints!
Corinne w/ some good ol’ 30 second sprints!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– scap retraction
– wall squat
– wall angel
– TGU 1/side

FITNESS-
A. DL + HPC + front squat x 3 EMOM x 5 min
B1. BS x 5 x 3
B2. DB bent over row x 6/arm x 3
+
50 meter lunge step
40 jumping pull ups
30 wall balls
20 sit ups
10 burpee box jumps

PERFORMANCE-
A. Clean – 1 rep every 60 seconds x 5 minutes *building
B.1 BS; 2 reps x 3 sets, rest 60 seconds
B.2 Pendlay ow x5 x 3 sets, rest 60 seconds
+
For time
50 meter front rack lunge step, 135/95
40 CTB pull ups
30 wall balls, 20/14#
20 T2B
10 burpee up and over box jumps, 30/24”