5.18

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
forward wall slide with reach and ext. rot. x 10/side
birddog x 10
hollow rock x 5 + arch rock x 5 x 2-3 rounds

FITNESS
A.1 Back Squat; x3-5 reps x 4 sets *build 5% more then last week
A.2 Strict pull up x (-1)am rap – hold final rep chin over bar for 10 sec. x 4 sets
+
3 rounds for time of each round
60 second amrap air squats
400m run
seated hand over hand sled pull x 30 ft.
rest 60 sec. bt. rounds

PERFORMANCE
A.1 Back Squat; 80%x3, 85-90% x1x2, 80%x3
A.2 Strict pull up x (-1)am rap – hold final rep chin over bar for 10 sec. x 4 sets
+
3 rounds for time of each round
50 air squats
400m run
5 rope climbs
rest 60 sec. bt. rounds

*for rope climbs you can sub in 10 L-sit pull ups or 3 seated hand over hand kb pull over bar

Cool down
wall stretch x 60 sec. per leg
bench OH stretch w/ partner x 30 sec. per person x 2
calve stretch x 60 sec. per leg