Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– pvc pass through s
– pvc ohs
– scap retraction
-100m run

FITNESS-
3 sets of
5 DL
10 goblet squats
150 meter run
rest 2 min b/t rounds
+
7 heavy goblet squats
7 burpees
60 sec row
rest 2 min b/t rounds
+
12 min emom
even – 5 low ring rows,
odd – 50m sprint

PERFORMANCE-
3 sets of
5 PS @ 95/65
10 OHS @ 95/65
200m run
rest 2 minutes bt. rounds
+
3 sets of
7 FS *take from the floor
7 burpee pull ups
60 sec. row
rest 2 minutes bt. rounds
+
10 min EMOM
even – 1 legless rope climb
odd – 100m shuttle sprint (50m there and back)