• Fitness

    Fitness

    3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine, shoulders + 3-5 minutes of workout prep wall angels wall squats x band walks kip swings then “Labor Day Workout” 5 rounds for time 400m run 15 FS 12 jumping pull ups 9 burpees over the barbell

  • Performance

    Performance

    3 minutes of z1 work + 3-5 minutes of mobility work *ankles, hips, t-spine, shoulders + 3-5 minutes of workout prep Wall angels wall squats x band walks kip swings then “Labor Day Workout” 5 rounds for time 400m run 15 FS, 135/95# 12 CTB pull ups 9 burpees over the barbell

  • Performance

    Performance

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of mobility work x band walks wall angels bottoms up kb press gob squats A. 10 minute emOM odd = 5 Hang Power Cleans @ 70-80% of PC max even = 5-10 strict dips B. 10 minute EmOM