3 minutes of z1 work
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)


Top of every 4 minutes
10 Hang Power Cleans – TnG format with good form
600m run @ 90% effort
x 4 rounds

~Rest 3-5 minutes bt. parts

Top of every 4 minutes
10 Strict Press (DB or barbell)
40/31 calories on AB or 2 minutes (look to get faster every 30sec.)
X4 rounds

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

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