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-
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. Snatch grip DL to knee + PS from knee x 4 sets
B.1 Good Morning x 8 x 3 sets, rest 60 seconds
B.2 Push Press x 5 TnG reps x 3 sets, rest 60 seconds
+
For time
250m row
10 kb swings, 70/55#
10 thrusters, 75/55
10 kb swing, 70/55#
10 thrusters, 75/55
10 kb swings, 70/55#
250m row

rest 5-6 minutes

800m run TT




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