It’s October 1!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders
+
3-5 minutes of workout prep
ARE squats w/ holds
lateral goblet squtas
TGU x 2/side
kip swing – stay hollow x 15

then

Performance:

A. Front Squat @ 23×1 tempo @ 60-65% of BS max from last week’s double x 3 x 4 sets
B. Weighted pull up x 5 reps x 3 sets
+
10 minute amrap @ 80%
3 Mu or 5 CTB pull ups
10 walking lunge steps
25 double unders

rest 3 minutes

10 minute amrap @ 80%
15 cal on AB
8 kb swings, 55/35
5 box jumps, 24/20″ w/step down

Fitness:

A. Front Squat @ 23×1 tempo @ 60-65% of BS max from last week’s double x 3 x 4 sets
B. Pull up variation x 5 x 3 sets
+
10 minute amrap @ 80%
5 ring rows
10 walking lunge steps
25 sec. jump rope

rest 3 minutes

10 minute amrap @ 80%
15 cal on AB
8 kb swings, 55/35
8 plank walk outs




Leave a Reply

Your email address will not be published. Required fields are marked *