Wednesday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
– goblet squat w/ 3 second pause
– ring row complex
– wall angels
– double unders

FITNESS-
A. Clean from mid thigh x2 EMOM x5
B1. BB bent over row x 8 x 3
B2. Plank hold x 30-45 seconds x3
+
5 rounds
200m run
10 Front rack lunge steps
10 calories on rowe

PERFORMANCE-
A. Clean from mid thigh x 2 reps EmOM x 5
B.1 BB bent over row x 8 x 3
B.2 L-sit hold x max effort x 3.. after you drop.. reset for another 5 sec. for each set
+
5 rounds
5 muscle ups or 10 CTB pull ups or 10 pull ups
10 Front rack lunge steps @ 135/95
10 HPC @ 135/95




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