Thursday 12/4 (Class at 3:30 PM and 6:30 PM ONLY) 4:30 – 6:30 Open Gym

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
Sumo Squat to stand x 10
forward wall slides x 10
waiters walk x 30m per arm
x-band walks

Performance:

A. 12 minute EMOM
odd = DL wave load; 3.2.1.3.2.1 *nothing over 85%
even = 15 sec. AB sprint @ max
B. 12 minute EmOM
odd = CG bench wave load; 5.3.1.5.3.1
even = 20 sec. sprint on rower @ max effort – damper of 10/6
C. 12 minute EmOM
odd = 20 sec. double kb front rack walk @ 55/35# per hand
even = 15 sec. rope slam @ max effort (AB sprint max or shuttle sprints)

Fitness:

A. 12 minute EMOM
odd = DL wave load; 3.2.1.3.2.1 (65/75/80/75/80/85%)
even = 15 sec. AB sprint @ max
B. 12 minute EmOM
odd = CG bench wave load; 5.3.1.5.3.1
even = 20 sec. sprint on rower @ max effort – damper of 10/6
C. 12 minute EmOM
odd = 20 sec. double kb front rack walk @ 55/35# per hand
even = 20 sec. rope slam @ max effort (10 sec. double arm, 10 sec. alt. arms)

“Sweat Sesh” for Open Gym
500m row @ 1:46/2:05 per 500
rest 2:30
x12 sets

or

“Sweat Sesh”
500 cal on aB for time