Monday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– TGU 1/side
– ARE Squat
– ring row complex

FITNESS-

A.1 BS; 2 reps x 4 sets, rest 60 seconds
A.2 DB bent over row x 5/side x 4 sets, rest 60 seconds
B. thruster (from the rack) – 3 reps EMOM x 5 minutes *focus on breathing and form here
+
7 minute amrap
5 thrusters
5 squat thrust

PERFORMANCE-
A.1 BS; 2 reps @ 70-80% x 4 sets, rest 60 seconds
A.2 Strict pull up x 2 reps @ 21×5-7 x 4 sets, rest 60 seconds
B. 135/95# thruster (from the floor) – 3 reps EMOM x 5 minutes *for this part you can go heavier or go lighter… the weight should be on the tougher side but something you can move fast
+
21-15-9
thruster, 95/65
pull up




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