Thursday …

Regional Weekend Schedule-
Friday- Open gym 4:30
Saturday- Open gym 7:30am- 9:00am
Sunday- No class
Monday- Normal schedule

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– press w/ bar
– hollow hold on bar
– RDL
– double unders

Then

FITNESS-
A1. Strict press 2.2.1.1.1, rest 30 sec
A2. Hanging L-sit hold max hold x 5, rest 60 sec
+
3 rounds
100 jump rope singles
20 wall balls(20/14)
10 DL

PERFORMANCE-
A1. Strict press 2.2.1.1.1, rest 30 sec
A2. Hanging L-sit hold max hold x 5, rest 60 sec
+
3 rounds
60 double unders
30 wall balls(20/14)
15 DL (225/135