Voting Day 11/4 (Get out and Vote!!!)

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, lats, shoulders
+
5 minutes – 1 round of the following
15x wall squats
15x russian kb swings
10x handstand kick ups
15x forward wall slides
10x lateral goblet squats

then

Performance:

A.1 Sumo DL x 1 rep @ 75-85% x 4 sets, rest 10 sec.
A.2 Broad jump x 3 x 4 sets, rest 60 seconds
A.3 Weighted dip @ 55×1 tempo x 3 x 4 sets, rest 60 seconds
+
12 minute ascending ladder
1 strict HSPU
1 DL @ 225/155
2 strict HSPU
2 DL @ 225/155
3/3
4/4
etc..

*top of every 2nd minute stop and do 30 UB double unders

can scale DL up to 275/185 if your DL is 400/285+ pounds
HSPU go off box or downward dog

Fitness:

A.1 Sumo DL x 5 reps x 4 sets, rest 10 sec.
A.2 5 vertical jumps to target, rest 60 seconds
A.3 EROm push up @ 5 sec. lowering tempo x 3 x 4, rest 60 seconds
+
15 mintue amrap
5 plank walk outs
10 kb swings
10 cal on AB




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