03. Aug
Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x band walk
– kip swing
– goblet squat
– double unders
FITNESS-
A.1 BS x 4 reps x 4 sets, rest 60 seconds
A.2 Pull up variation x 5 reps x 4 sets
+
10 minute amrap
10.8.6.4.2
db thruster
ring rows
finisher:
hollow hold x 60 sec. x 2 sets
PERFORMANCE-
A.1 BS; 80% x 2 reps x 4 sets, rest 60 seconds
A.2 Weighted ring pull up @ 21×2 x 5 reps x 4 sets, rest 60 seconds
+
10 minute amrap
10.8.6.4.2
double kb thruster, 55/35#
ctB pull ups
finisher:
hollow hold x 60 sec. x 2 sets