Tuesday 10/21

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, upper back, hips, ankles
+
3-5 minutes of workout prep
ARE squats – closer foot position
x-band walks
plank walk outs
kip swing on pull up bar

then

Performance:

A.1 Sumo DL @ 80-90% or reg. DL max; 1 rep x 3 sets
A.2 BN Power Jerk x 3 x 3 sets.. build from last week and hold 5th rep OH for 5 sec. focus on arm positioning
B. 10 minute emOM
odd = 3-5 strict HSPU (wall, box, downward dog)
even = 10 v- ups + 20 double unders
+
5 rounds for time
7 HPC @ 135/95
14 wall balls, 20/16#

Fitness:

A.1 Sumo DL x3 reps x 3 sets
A.2 BN Push Press x 3 x 3 sets.. build from last week and hold 5th rep OH for 5 sec. focus on arm positioning
B. 10 minute emOM
odd = 2 wall walks
even = 10 v- ups + 20 double unders
+
5 rounds for time
7 HPC
14 wall balls




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