Saturday 11/8

5 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, upper back, lats, hips, ankles
+
3-5 minutes of workout prep (1 round)
Squat to hip raise x 10
x-band walks x 20
trap 3 raise x 15/side
Hip capsule work – 30sec./side

then

Performance:

A. Clean grip RDL to knee @ 41×1 tempo x 5 x 3 sets, rest 60 seconds
B.1 Pendlay row x 8x 3 sets, rest 60 seconds
B.2 supine ring rows x 8-10 x 3 sets, rest 60 seconds *feet elevated
+
10 minute amrap @ 80%
50m sled push (25/out and back @ 5/3 plates)
15 cal on rower
8 pull ups

rest 5 minutes

10 minute amrap @ 90%
200m run
20 double unders
10 DB deadlifts @ 50/30# or bar

Fitness:

A.1 Clean grip RDL to knee @ 41×1 tempo x 5 x 3 sets
A.2 Supinated bb row @ 5xx1 tempo x 5 reps x 3 sets
+
10 minute amrap @ 80%
5 push ups
7 ring rows
10 cal rower

rest 5 minutes
(complete 35 v-ups)

10 minute amrap @ 80%
100m run
5 heavy goblet squats




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