Wednesday 8/27

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders
+
3-5 minutes of workout prep
ARE squats
bottoms up press
plank walk outs – don’t go into ext.
hollow swings on pull up bar

then

Performance:

8 minute amrap @ 80%
4 strict HSPU or 8 strict push ups or 8 strict dips
5 aB calories
6 db power snatch (3/side) @ 70/50#

rest 4 minutes

8 minute amrap @ 80%
4 MU or 3 strict CTB pull ups
5 box jumps, 24/20″
6 front rack walking lunge steps @ 155/95

rest 4 minutes

8 minute amrap @ 80%
100m run
200m row
30 double unders

Fitness:

8 minute amrap @ 80%
5 push ups
10 sit ups
15 cal on rower

rest 4 minutes

8 minute amrap @ 80%
5 low ring rows
5 box jumps,
8 DB walking lunge steps

rest 4 minutes

8 minute amrap @ 80%
100m run
200m row
40 jump rope singles




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