4.24

3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
Sumo squat to stand x 10
trap 3 raise x 10/side
scap pull up x 10
hollow hold + arch up (10/10 x 3)
x-band walk
FITNESS
A. 1 PC + 2 Front squats; every 3 minutes x 12 minutes
+
12 minutes on the clock
1 minute amrap db man makers
1 minute amrap AB
2 minute amrap db man makers
2 minute amrap AB
3 minute amrap wall balls, 20/14#
3 minute amrap burpees

*db manmaker = push up, R/arm row, push up, left arm row, squat clean thruster

PERFORMANCE
A. 3 sec. clean 3 singles every 3 minutes x 12 minutes @ 70-80%
+
12 minutes on the clock
1 minute amrap db man makers, 50/35# per hand
1 minute amrap double unders
2 minute amrap db man makers, 50/35# per hand
2 minute amrap double unders
3 minute amrap wall balls, 20/14#
3 minute amrap burpees

*db manmaker = push up, R/arm row, push up, left arm row, squat clean thruster