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.
– push up
– db ext. rt
– double under

FITNESS-
A.1 RDL to just below knee x 5 reps @ 23×1 x 3 sets, rest 30 seconds
A.2 DB bench press x 5 reps @ 52×1 x 3 sets, rest 30 sec.
A.3 Row sprints 3 sets of 20 second MAX EFFORT, Rest 60 seconds
+
For time:
1 mile run
35 double db thrusters
50 squat thrust

PERFORMANCE-
A.1 RDL to just below knee x 5 reps @ 23×1 x 3 sets, rest 30 seconds
A.2 DB bench press x 5 reps @ 52×1 x 3 sets, rest 30 sec.
A.3 Row sprints 3 sets of 20 second MAX EFFORT, Rest 60 seconds
+
For time:
1 mile run
35 double kb thrusters, 55/35#
50 burpees




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