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

FITNESS-
5 rounds
200m row
10 burpees
200m run
rest 60 sec b/t rounds

PERFORMANCE-
6 rounds –
50 double unders
8 S2O @ 115/75
10 DB alt. power snatch; 70/50#
50m BB OH walk @ same weight as shoulder to OH
300m row
400m run
rest 3 minutes bt. rounds




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