Tuesday 10/28

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
x-band walks x 10
forward wall slides
kip swing to pull down with straight arms x 10
plank walk outs x 10

then

Performance:

A.1 BN strict press x 3 x 4 sets, rest 45-60 seconds
A.2 Snatch grip RDL x 5 x 4 sets @ 5xx1 tempo, rest 45-60 seconds
B. 8 minute EmOM
odd = 10 v-ups
even = 3-5 strict HSPU
+
12 minutes on the clock to finish the following:
2K row
50 T2B
30 ring dips

Fitness:

A.1 Strict press x 3 x 4 sets
A.2 Snatch grip RDL x 5 x 4 sets @ 5xx1 tempo
B. 8 Minute EMOM
odd = 10 tuck ups
even = 15-30 sec. support hold
+
12 minutes on the clock
2K row
40 kb swings
30 sit ups
20 push ups