• Performance

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep db shoulder press ARE squats pvc pass throughs suitcase lunge steps A.1 Front rack walking lunge steps 10 tough x 4 sets A.2 BB bent over row x 8 x 4 sets + 10 minute

  • Fitness

    Fitness

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep db shoulder press ARE squats pvc pass throughs suitcase lunge steps A.1 Front rack walking lunge steps 10 tough x 4 sets A.2 BB bent over row x 8 x 4 sets + 10 minute

  • Fitness

    Fitness

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep Wall squats 22X1 tempo PVC pass through x band walks kip swings A. Power Snatch from pause above knee x 2 x 3 sets.. building from last week B. Clean RDL @ 90% of snatch