Wednesday 10/22

2 more Assault Bikes have arrived – BEWARE!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
back ext. x 20
wall angels x 15
Waiters walk x 30m per arm

then

Performance:

A. Clean pull from pause above knee x 2 – building over 5 sets
B. FS @ 25×1 tempo on first rep and no pauses on 2nd and 3rd rep x 3 sets @ 60%-70% of fs max
+
24 minutes on the clock
top of every 6 minutes complete the following:
400m run
15 pull ups (scale up to CTB if you can)
20 cal on AB

*look to get faster each round – 70/80/90/100% effort

Fitness:

A. Clean pull from pause above knee x 2 – building over 5 sets
B. FS @ 25×1 tempo on first rep and no pauses on 2nd and 3rd rep x 3 sets @ 60%-70% of fs max
+
24 minutes on the clock
top of every 6 minutes complete the following:
400m run
10 db renegade rows
12/10 cal on AB




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