Thursday 8/21

Warm up

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, Shoulders
+
3-5 minutes of workout prep
1 round of the following:
TGU x 2/side
ARE squats
Kip swing *hollow x 10
Hollow rocks x 30 sec. x 2
bear crawls x 50m

Performance:

A.1 Power Clean + push press (1+5) x 4 sets, rest 60 seconds
A.2 CG bench press x 10 reps x 4 sets, rest 120 seconds
B. KB Swings, rest 1:30 x 4 sets
+
For total calories
“Cooking the Veggies”

1 minute max calories on rower
rest 5 minutes
1 minute max calories on AD
rest 4 minues
1 minute max calories on rower
rest 3 minutes
1 minute max calories on Ad
rest 2 minutes
1 minute max calories on rower

Fitness:

A.1 Hang Power Clean + push press (1+5) x 4 sets, rest 60 seconds
A.2 CG bench press x 10 reps x 4 sets, rest 120 seconds
B. KB Swings, rest 1:30 x 4 sets
+
For total calories
“Cooking the Veggies”

1 minute max calories on rower
rest 5 minutes
1 minute max calories on AD
rest 4 minues
1 minute max calories on rower
rest 3 minutes
1 minute max calories on Ad
rest 2 minutes
1 minute max calories on rower