Thursday December 18th

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
forward wall slides
TGU x 2/side
ARE squats x 2 rounds
plank walk outs

Performance:

A. Hang Power Clean; 5.4.3.2.1 – rest 60 seconds *building each set
B.1 CG bench press; x 5 x 3, rest 20 sec.
B.2 Ring push up am rap x 3, rest 90 seconds
+
5 minute amrap
12 hang power cleans @ 50% of bwt
21 box jumps, 24/20”
+
15 sec. row sprint @ max effort
rest 1:45
x5 rounds

Fitness:

A. Hang Power Clean; 5.4.3.2.1 – rest 60 seconds *building each set
B.1 CG bench press; x 5 x 3, rest 20 sec.
B.2 Ring push up am rap x 3, rest 90 seconds
+
5 minute amrap
5 Sumo DL
10 squat jumps

+
15 sec. row sprint @ max effort
rest 1:45
x5 rounds

Sweat Sesh
“Fire and Ice”
30 sec. AB sprint @ max effort
rest 3 minutes
x10 rounds