Monday 9/8

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout prep
ARE squats
bottoms up press
Partner strict T2B or K2E
plank walk outs

then

Performance:

A.1 BS; 80-85% x 2 reps x 5 sets, rest 60 seconds
A.2 legless rope climb x 2 reps x 5 sets, rest 60 seconds
*sub for legless rope climbs = reg. rope climbs, or weighted pull up, or strict pull up
+
3 rounds for time
15 fS @135/95#
400m run

Fitness:

A.1 BS; x 4 reps x 5 sets, rest 60 seconds
A.2 Rope climbs -laying to standing – maintain plank position here x 2 reps x 5 sets, rest 60 seconds
+
3 rounds for time
21 TOUGH goblet squats
400m run




Leave a Reply

Your email address will not be published. Required fields are marked *