Hump Day 10/15

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, upper back, lats, hips, ankles
+
3-5 minutes of workout prep
x-band walks x 10/side
hollow rocks x 30
ARE squats
ghd sit ups

then

Performance:

A. Front Squat @ 5xx1 tempo x 3 reps x 3 sets
B.1 BB bent over row x 8 x 3 sets, rest 45 sec. bt. arms
B.2 handstand hold x am rap x 3 sets, rest 45 seconds
+
5 rounds for time
20 wall balls, 20/14#
20 russian kb swings, 55/35#

Fitness:

A. Front Squat @ 5xx1 tempo x 3 reps x 3 sets
B.1 BB bent over row x 8 x 3 sets, rest 45 sec. bt. arms
B.2 handstand hold x plank walk out x 10 x 3 sets, rest 45 seconds
+
15 minute amrap
10 cal row
10 wall balls
10 russian kb swings




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