Wednesday 11/19

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, shoulders (int./ext.), lats
+
3-5 minutes of workout prep
Sumo squat to stand x 10
lateral goblet squats x 10
forward wall slides x 10
kip swing to kipping pull up (5+2) x 2

Performance:

A. Front squat x 2 reps @ 60% on the 30 seconds x 12 sets
B.1 CPU x 2 x 4 sets
B.2 feet elevated ring row x 8 reps x 4 sets
*add weight around hip area if you can.. tempo is 21X1 for all reps.. no loosing midline
+
5 rounds
30 calorie row
9 strict HSPU
30 double unders

finisher:
v-ups or tuck ups x 50 reps

Fitness:

A. Front squat x 2 reps @ 60% on the 30 seconds x 12 sets
B.1 CPU x 2 x 4 sets
B.2 feet elevated ring row x 8 reps x 4 sets
*add weight around hip area if you can.. tempo is 21X1 for all reps.. no loosing midline
+
5 rounds
30 calorie row
20 calories on AB
15 push ups

finisher:
tuck ups x 50 reps




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