Monday 9/22

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, lats, upper back
+
3-5 minutes of workout prep
ARE squats
bottoms up kb press
Hip swing on rings – staying hollow
plank walk outs

then

Performance:

A. BS; take up to a tough double in 4 attempts.. with spotter.. no absolute max here, but build
B. 3 minute am rap of 5 UB CTB pull ups
C. 5 minute amrap squat clean to OH @ 155/105#
+
3 rounds for time
500m row
10 burpees over the erg

Fitness:

A. Back rack bulgarian split squat x 4/side x 3 sets
B. 3 minute amrap; (4 pendlay rows, 2 TGU – 1per side)
C. 5 minute amrap double kb thrusters – 5 unbroken *after each set of 10 reps do 10 double unders
+
3 rounds for time
500m row
10 burpees over the erg




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