Wednesday 10/29

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
plank walk outs x 15
wall angels x 15
x-band walks x 10

then

Performance:

A.1 Clean pull under x 5 x 3 sets, rest 60 seconds *from tall position on toes
A.2 Back rack lunge step x 5/side x 3 sets, rest 60 seconds
C. 3 minute amrap strict pull up
+
3 rounds @ 80% effort
15 Cal on rower
12 burpees over the erg
10 HPC @ 135/95#
40 double unders
rest 2 minutes bt. rounds

Fitness:

A.1 Clean pull under x 5 x 3 sets, rest 60 seconds *from tall position on toes
A.2 Back rack lunge step x 5/side x 3 sets, rest 60 seconds
C. EROM pull up x 3-7 seconds x 3 reps x 4 sets *start with a 1-2 sec. hold chin over bar
+
3 rounds @ 80% effort
15 Cal on rower
12 no push up burpee
10 HPC
40 double unders or 10 cal on AB
rest 2 minutes bt. rounds




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