Monday 10/27

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep (1 time through)
ARE Squats
Hollow hold t0 v-ups (10 sec. + 5) x 2 rounds
Kip swing x 10 x 2
TGU x 2/side

then

A. Clean; 70-75% x 3 singles x 3 sets
B.1 Front squat; 5 @ 75%, 3 @ 80%, 1 @ 85%
B.2 BB bent over row x 5 @ 31×1 tempo x 3 sets
+
3 rounds
40m db walking lunge steps, 50/30#
20 pull ups
10 box jump overs, 30/24”

Fitness:

A. Clean from pause @ knee; x 3 singles x 3 sets
B.1 Front squat; 5.3.5, rest 60 seconds
B.2 BB bent over row x 5 @ 31×1 tempo x 3 sets, rest 60 seocnds
+
3 rounds
40m db walking lunge steps, *weighted
20 calorie row
10 box jump overs