• Performance

    Performance

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep ARE Squats kb swings push ups 10 pulls on rower A.1 Power Clean – from pause above knee + clean pull + clean from ground x 4 sets of complex A.2 Weighed dips x 5

  • Fitness

    Fitness

    3 minutes of z1 effort + 3-5 minutes of mobility work *ankles, hips, t-spine + 3-5 minutes of movement prep ARE Squats kb swings push ups 10 pulls on rower A.1 Power Clean from pause above knee + clean DL 3 sets of complex, rest 60 seconds A.2 DB bench press x 8-10 reps x

  • 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 x band walks pvc pass throughs db ext rot A. BN Snatch grip push press + OHS ; 2+1 x 4 sets B. Front Squat – every 2 minutes for 6 minutes do