Tuesday 11/25

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
x-band walks x 10 each direction
bottoms up kb press x 10/arm
Sumo Squat to hip raise x 10
Banded good mornings x 10

Performance:

A.1 BN push press + BN PJ x (2+1) x 4 sets *focus on activation over head
A.2 DL x 3 singles x 4 sets @ 70-80%.. *you must lower the barbell after standing up with it, then focus on properly loading the body for each lift
+
3 rounds – getting faster each round
10 HPC @ 115/75
10 s2OH @ 115/75
10 barbell burpees
10 calories on the AB
rest 3 minutes bt. rounds (faster each round!!)

Fitness:

A.1 BN push press x 3 x 4 sets
A.2 RDL x 3 singles x 4 sets.. *you must lower the barbell after standing up with it, then focus on properly loading the body for each lift
+
3 rounds – getting faster each round
15 kb swings
10 burpees
15 cal on AB
rest 3 minutes bt. rounds




Leave a Reply

Your email address will not be published. Required fields are marked *