Saturday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Back ext.
– goblet squat
– TGU 1/side
– 100m Run

FITNESS-
A. Deadlift- 5×5 R.90
+
For Time:
30 cal row
30 box jumps
30 KB DL
30 WB
30 push ups
30 WB
30 KB swings
30 box jumps
30 cal row

PERFORMANCE-
A. Deadlift- Build to HS in 12 minutes *no maxes
+
For time:
800m run
30 box jump overs, 24/20
30 DL @ 185/125
30 wall balls, 20/14#
30 ring dips
30 wall balls, 20/14#
30 DL
30 box jumps overs
800m run




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