• 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 x band walks kipping swings hollow holds then A.1 Back Squat; 80%x3, 85-90% x1x2, 80%x3 A.2 Strict pull up x (-1)am rap – hold final rep chin over bar for 10 sec. x

  • 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 x band walks kipping swings hollow holds then A.1 Back Squat; 80%x3, 85-90% x1x2, 80%x3 A.2 Strict pull up variation x (-1)am rap x 4 sets + 3 rounds for time of each

  • 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 clam shells x10/side bench OH stretch + ext. rot. and reach x 10 scap pull ups x 10 ARE squats then A.1 Weighted horizontal ring row x 5 x 3, rest 60 seconds