• Performance

    Performance

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep goblet squat bottoms up kb press x band walk wall angels A. Front Squat @ 33X1 tempo @ 60% of BS max; 3 reps x 4 sets B. 10 minute EmOM odd = 5 pendlay

  • Fitness

    Fitness

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep goblet squat bottoms up kb press x band walk wall angels A. Front Squat 3 reps x 4 sets B. 10 minute EmOM odd = 5 pendlay rows even = 20 sec amrap ring rows

  • Fitness

    Fitness

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep wall angels x band walks pvc split position press gob squats A.1 DL x 3 reps x 4 sets A.2 PJ + SJ (1+1) x 4 sets + 20 minutes on the clock top of