Saturday 8/30

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




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