Saturday 12/6

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spines, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
trap 3 raise x 15/side
forward wall slides x 15
handstand kick up x 10 reps

then

A. PC from pause above knee x 8 total reps building from 70% of clean
B.1 Weighted ring push ups @ 45/25# am rap x 3 sets (with turn out up top)
B.2 BB bent over row x 5 x 3
+
“G.T.O.Y.L”
For time: (16 minute cap)
150 double unders
100 cal on rower
75 kb swings, 55/35#
50 cal on AB
25 burpees

Fitness:

A. PC from pause above knee x 8 total reps building from 70% of clean
B.1 Rring push up support hold x 30-60 sec. x 3 sets (with turn out up top)
B.2 BB bent over row x 5 x 3
+
“G.T.O.Y.L”
For time: (16 minute cap)
150 double unders
100 cal on rower
75 kb swings
50 cal on AB
25 burpees




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