30. Aug
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, upper back, shoulders
+
3-5 minutes of movement prep
ARE squats
wall angels
Tempo push ups @ 75×1 *holding 1 inch off ground
hip swing on pull up bars
then
Performance:
A. 12 minute EmOM
odd = 5 DL @ 65%
even = 3 Push press
+
500m @ 90-95% effort
rest 5 minutes
4 rounds for time
10 kb swings; 70/50#
10 burpees
rest 5 minutes
400m run @ 90-95% effort
Fitness:
A. 12 minute EmOM
odd = 5 DL @ 65%
even = 3 Push press
+
500m @ 90-95% effort
rest 3 minutes
7 minute amrap
10 burpees
200m run
rest 5 minutes
500m row @ max effort