Wednesday 12/10

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, lats, upper back
+
3-5 minutes of workout prep
Sumo squat to stand _ heels elevated x 15
forward wall slides x 15
Bottoms up press x 10/side
x-band walks x 10/side

Performance:

A. Frankenstein split stand squat x 5/leg x 3 sets
B.1 1/4 FS — heavier then last week — x 3 x 3 *hold 3rd rep for 10 sec. in front rack
B.2 DB bent over row x 5/side x 3
+
“H.F.S”
For time:
Row 1,000 meters
30 CTB pull ups
95/65-lb. thruster, 30 reps
60 double unders
95/65-lb. FS, 30 reps
30 pull-ups
95/65-lb. BS, 30 reps

Fitness:

A. DB split stand squat x 5/leg x 3 sets
B.1 1/4 FS – heavier then last week
B.2 DB bent over row x 5/side x 3
+
“H.F.S”
row 750m
15 ring rows
30 wall balls
100 jump rope singles
30 wall balls
15 ring rows
row 750m