Saturday 9/20

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
1 round of the following:
ARE squats x 2
back ex. + GH raise (5+5)
bottoms up press x 10/side
hollow rock x 50

then

Performanc:

A. EMOM – 10 minutes
odd = 3 weighted dips @ 55×1 tempo
even = DL @ 75% x 3 reps – concentric portion only
+
For time:
100m run
21 DL @ 225/135
15 strict dips
200m run
18 DL @ 225/135
18 strict dips
400m run
15 DL @ 225/135
21 strict dips
800m run

*sub for strict dips = CG bench press @ 185/115 or 155/95#.. adjust weight accordingly.. should be tough but manageable.. sets of 5 or so.

Fitness:

A. EMOM – 10 minutes
odd = EROM dip @ 55×1 x 2 or EROM push up @ 10.10.x.x tempo
even = DL @ x 3 reps – concentric portion only
+
For time:
21 DL @ 225/135
200m run
18 DL @ 225/135
400m run
15 DL @ 225/135
800m run




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