Thursday!

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.
– kip swing
– wall angels
– 100m run

FITNESS-
A.  8 sets; DL x 3 reps @ light weight every 45 seconds
B.  EMOM x 14
odd = Hang Power Clean x 3 reps or 10 russian kb swings
even = 15 sec. side plank hold per side
C.  30 sec. AB sprint @ max effort,
rest 2:00 minutes x 4
D.  EmOM x 10 minutes
odd = 8-10 burpees or squat thrust… this should be 20 sec.
even = 20 sec. row sprint @ max effort

PERFORMANCE-
A.  8 sets; DL x 3 reps @ 65% of max every 45 seconds
B.  EMOM x 14
odd = Hang Power Clean x 3 reps; 70-75% of PC max
even = 7-9 T2B
C.  30 sec. AB  or row sprint @ max effort,
rest 2:00 minutes x 4
D.  EmOM x 10 minutes
odd = 8-10 burpees or squat thrust… this should be 20 sec.
even = 25 seconds of 10m shuttle run @ max effort




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