Wednesday 10/8

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, upper back, lats, hips, ankles
+
3-5 minutes of workout prep
ARE squats
trap 3 raise
double unders
plank walk outs

then

Performance:

A. Front Squat; @ 23×1 @ 65% x4 x 3 sets, rest 60 seconds
B.1 BB bent over row x 5 x 3
B.2 Clean from pause above knee x 3 x 3.. build from last week monday’s session
+
3 rounds
250m row
20 walking lunge steps @ 40/25# db’s per hand
3 Mu or 2/1 rope climb or 5 strict pull ups
30 double unders
200m run
rest 2:30 bt. rounds

Fitness:

A.1 Front Squat @ 23×1 x 4 x 4, rest 60 seconds
B1. BB bent over row x 5 x 3
B.2 Power clean from pause above knee x 3 x 3.. build from last time
+
3 rounds
200m row
30 walking lunge steps
8 ring rows
30 sec. jump rope
200m row
rest 2 minutes bt. rounds