Tuesday 12/9

3 minutes of z1 work
+
3-5 minutes of mobility work
ARE squats x 2 rounds
Waiters walk x 30m/arm
forward wall slides x 15
plank walk outs x 15

Performance:

A.1 Strict press + PP (2+3) x 3 sets
A.2 RDL @ 32×1 tempo x 5 reps x 3 sets
B. DB bent over row x 5/side x 3 sets
+
20 minutes on the clock to – top of every 5 minutes complete the following:
15 cal row
8 strict HSPU *scale to box or downward facing dog if need be
21 kb swings, 55/35#
15 cal row

Fitness:

A.1 Strict press + PP (2+3) x 3 sets
A.2 RDL @ 32×1 tempo x 5 reps x 3 sets
B. dB bent over row x 5/side x 3 sets
+
20 minutes on the clock to – top of every 5 minutes complete the following:
15 cal row
15 push ups
15 kb swings, 55/35#
15 cal row




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