Monday 9/15

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

then

Performance:

A.1 BS; 85-90% x 1 rep x 4 sets
A.2 Weighted pull up – 4 attempts for max triple
+
3 rounds for time
21 pull ups
15 hang cleans @ 115/75
9 barbell facing burpees

finisher:
side plank hold x 20 sec. per side x 2 per side

Fitness:

A.1 BS x 5 reps x 4 set
A.2 Pull up variation x 5 x 4 sets
+
3 rounds
21 jumping pull ups
15 goblet squats
9 burpees

finisher:
side plank hold x 20 sec. per side x 2 per side




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