Wednesday 12/17

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
banded clam shell x 10/side
TGU x 3/side

Performance:

A.1 Front foot elevated DB split squat x 5/side x 3 sets
A.2 1/4 FS.. building heavier then last week x 5 x 3
A.3 DB bent over row x 5/side x 3
A.4 ring kip swing x 10 x 3
+
12 minute amrap @ 80%
1 rope climb *legless if you can
5 burpees
30 double unders

rest 3 minutes

10 minutes on the aB @ 90%
partner 300 FY test
*switching every 30 sec. for max total calories

Fitness:

A.1 Front foot elevated back rack squat x 5/side x 3 sets
A.2 1/4 FS.. building heavier then last week x 5 x 3
A.3 DB bent over row x 5/side x 3
A.4 ring kip swing x 10 x 3
+
12 minute amrap @ 80%
5 ring rows
5 burpees
35 jump rope singles

rest 3 minutes

10 minutes on the aB @ 90%
partner 300 FY test
*switching every 30 sec. for max total calories