Tuesday 9/30

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, upper back
+
3-5 minutes work workout prep
belly breathing x 10
ARe squats x 2 rounds
x-band walk x 5/side
plank walkouts x 10

then

Performance:

A.1 DL; 65% x 5 reps x 4 sets, rest 60 seconds
A.2 CG bench press @ 5xx1 x 4 x 4, rest 60 seconds *build upon 2 weeks ago
B. 6 minute EmOM
odd = snatch grip RDL to knee @ 23×1 tempo x 3 reps
even = EROM dip + iso hold @ 55×1 x 3 reps.. add weight if you can
+
15 minutes on the clock – top of every 5 minutes complete a 3 minute am rap of the following
3 PC @ 135/95
6 push ups
9 air squats

Fitness:

A.1 DL; x 5 reps x 4 sets, 60 seconds
A.2 CG bench press @ 50×1 x 4 x 4, rest 60 seconds.. build upon 2 weeks ago
B. 6 minute EmOM
odd – snatch grip RDL to knee @23×1 tempo x 3 reps
even – support hold on rings or p-bars x 10-20 sec.
+
15 minutes on the clock – top of every 5 minutes complete the following 3 minute amrap
3 push ups
6 air squats
9 kb swings




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