Monday 8/25

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout prep
forward wall slides x 5
ARE squats
plank walk outs x 10

then

Performance:

A.1 BS; 75-80% x 3 reps x 4 sets, rest 60 seconds
A.2 chin ups x 5-8 reps x 4 sets, rest 60 seconds
B. OHS x 3 reps x 3 sets.. light weight – form focus here (42×1 tempo)
+

12 minutes on the clock – sub weighted situps for GHD if nec
1 minute amrap FS, 115/75
1 minute amrap GHD sit up
2 minute amrap hang clean, 115/75
2 minute amrap GHD sit up
3 minute amrap OHS, 115/75
3 minute amrap GHD sit up

Fitness:

A.1 BS; x 3 reps x 4 sets, rest 60 seconds
A.2 chin ups x 5 reps by 3-5 sec. x 4 sets, rest 60 seconds
B. OHS x 3 reps x 3 sets.. light weight – form focus here (42×1 tempo)
+

12 minutes on the clock
1 minute amrap OHS
1 minute amrap sit ups
2 minute amrap front squat
2 minute amrap sit up
3 minute amrap wall ball
3 minute amrap sit up