Saturday…

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep



FITNESS-
5 minute amrap
5 DL
10 sit ups
rest 3 minutes
5 minute amrap
5 kb swings, 55/35#
5 push ups
rest 3 minutes
5 minute amrap
10 cal row
10 squat thrust
rest 3 minutes
1200m run TT

PERFORMANCE-
5 minute amrap
8 DL @ 135/95
4 HPC @ 135/95
2 S2O @ 135/95
rest 3 minutes
5 minute amrap
5 kb swings, 55/35#
5 ring dips or push up
rest 3 minutes
5 minute amrap
25 double unders
10 burpees
rest 3 minutes
1200m run TT




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