Last Friday of the Summer 9/19

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
ARE squats
bottoms up press
lateral goblet squats
hollow rocks x 20

then

Performance:

A. Front Squat @ 25×1 tempo x 3 reps x 4 sets (65-70% of FS max)
B.1 DB bent over row @ 21×2 x 6 reps/side x 3 sets, rest 30 sec.
B.2 Strict pull up hold x 15-20 sec. x 3 sets, rest 90 seconds
+
For time:
750m row
21 thrusters, 115/75
500m row
15 thrusters, 115/75
250m row
9 thrusters, 115/75

Fitness:

A. Front Squat @ 25×1 tempo x 3 reps x 4 sets (65-70% of FS max)
B.1 dB bent over row @ 21×2 x 6 reps x 3 sets, rest 30 sec.
B.2 Strict ring row hold x 15-20 sec. x 3 sets, rest 90 seconds
+
3 rounds For time:
30m walking lunge
500m row




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