Monday 9/29

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, upper back
+
3-5 minutes of workout prep
ARE squats
TGU x 2/side
Plank walk outs x 15
Forward wall slides x 15

then

Performance:

A.1 BS; 65% x 10 reps x 3 sets
A.2 DB bent over row @ 21×2 x 5/side x 3 sets
B. Hang Clean from pause above knee x 5 x 3 sets – light weight here.. nothing over 70%
+
“Skake and Bake”
For time:
50 bS @ 135/95#
35 burpees over the barbell
1500m row

*scale up to 155/105 or 185/125… but must take from the floor

Fitness:

A.1 BS; x 10 reps x 3 sets
A.2 DB bent over row @ 21×2 x 5/side x 3 sets
B. Hang Clean from high hang x 5 x 3 sets – light weight here
+
For time:
50 kb goblet squats
20 burpees
1500m row