Tuesday 9/23

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, upper back, hips, t-spine, ankles
+

3-5 minutes of workout prep
ARE squats
forward wall slides
double unders
hollow rocks

then

Performance:

A.1 DL; 78% x 3 reps x 4 sets
A.2 PJ + SJ (1+1) x 4 sets – form focus here..don’t push the weight too much
+
20 minutes on the clock
top of every 5 minutes complete the following 3 minute am rap
200m run
20 kb swings, 55/35#
10/7 HSPU *kipping is allowed here
200m run

Fitness:

A.1 DL; 3 reps x 4 sets @ 4131 tempo
A.2 Strict press + push press (1+3) x 4 sets
+
20 minutes on the clock
top of every 5 minutes complete the following 3 minute am rap
200m run
20 kb swings
3 wall climbs or 12 plank walk outs or 7 box HSPU (if you can do normal push ups)
200m run