Saturday 9/13

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine
+
3-5 minutes of workout prep
ARE squats
bottoms up press
russian kb swing
plank walk outs

then

Performance:

A. Every 50 seconds x 10 sets
*3 DL @ 65%
B.1 Weighted dip x 5 reps x 3 sets, rest 45-60 seconds
B.2 HIGH box jump x 2 reps w/ a step down x 3 sets, rest 45-60 seconds
+
3 rounds for time for total reps
1 minute amrap double unders
1 minute amrap box jump overs, 24/20″
1 minute amrap HPC @ 135/95
1 minute am rap push ups
rest 1 minute bt. rounds

Fitness:

A. EMOM x 8 minutes
*3 DL @ 65%
B.1 CG bench press x 5 reps x 3 sets, rest 45-60 seconds
B.2 DB bent over row x 5 reps/side x 3 sets, rest 45-60 seconds
+
5 rounds
30 sec. jump rope
30 sec. box step ups
30 sec. kb swings
30 sec. push ups
rest 1 minute bt. rounds




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