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  • Performance

    Performance

    3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine, shoulders, lats + 3-5 minutes of workout prep kb lateral squats x 5/side kb goblet squats x 10 Push Up plus x 10 kipping swing x 10 hollow rock x 10 then A.1 Back Squat; 70%x2 reps x 5 sets *first

  • Fitness

    Fitness

    3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine, shoulders, lats + 3-5 minutes of workout prep kb lateral squats x 10/side kb goblet squats x 10 Push Up plus x 10 Pull Up plus x 10 hollow rock x 10 x 2 then A.1 Back Squat; 2 reps x