Monday

image

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.1 Back Squat; x 8-10 reps x 3 sets, rest 30 seconds
A.2 Strict pull up variation x 5 x 3, rest 30 sec
A.3 15 pulls on the rower @ max effort x 3, rest 60 seconds
+
3 rounds for time
30 air squats
20 sit ups
15 ring rows
10 push ups

PERFORMANCE-
A.1 Back Squat; 60-70% x 8-10 reps x 3 sets, rest 30 seconds
A.2 Muscle up x 5 reps x 3 sets, rest 30 seconds *switch up to weighted pull up x 5 or strict pull up x 5
A.3 15 pulls on the rower @ max effort x 3, rest 60 seconds
+
3 rounds for time
50 air squats
40 push ups
30 pull ups




Leave a Reply

Your email address will not be published. Required fields are marked *