Saturday

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-
A.  DL  3 reps EMOM x 8 minutes
B.  Push Press x 5 x 3 sets
+
3 rounds for time
10 dL 
300m run

PERFORMANCE-
A.  DL @ 60% x 3 reps EMOM x 8 minutes
B.  Push Press x 5 x 3 sets.. nothing over 70% of PP max
+
3 rounds for time
21-15-9
DL  @185/125#
400m run




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