Tuesday 9/16

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, t-spine,ankles, hips
+
3-5 minutes of workout prep
ARE squats
GH raises
forward wall slides
TGU x 2/side

then

Performance:

A.1 DL @ 70-75% x 5 reps x 3 sets, rest 60 seconds
A.2 CG bench press @ 5XX1 tempo x 4 reps x 3 sets, rest 60 seconds
B. SJ x 5 total reps off the rack .. build as you need to
+
3 rounds — getting faster each round
30 double unders
10 TnG PC@ 95/65
10 up and over box jumps, 24/20″
350m row
rest 3 minutes bt. rounds

push hard on last round.. PC should be TnG for all rounds

Fitness:

A.1 DL x 5 reps x 3 sets, rest 60 seconds
A.2 CG bench press @ 5XX1 tempo x 4 reps x 3 sets, rest 60 seconds
B. SJ x 5 total reps off the rack .. build as you need to
+
3 rounds — getting faster each round
30 double unders or 100m run
15 kb swings
15 box step ups
350m row
rest 2 minutes bt. rounds