Monday 6/1

Fitness

A. Back Squat x 6 x 4 sets; off feel

B1. 10 Sec Negative Pull ups x 3 x 3 sets

B2. Arch ups x 20 x 3 sets

+

With a running clock

15-12-9:

Thrusters, 75/55

Box Jumps, 24/20

rest equal time, then…

15-12-9:

Calorie Row

Burpees

Performance

A. Back Squats x 6 x 4 sets @ 75 - 80%

B. EMOM x 8 min

Even - 2 -3 MU's

Odd - 5 CG RDL @ 60% of max Back Squat

+

With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then…

21-15-9:
Calorie Row

Bar Facing Burpees

ZONE

A1. Goblet Squat x 10 x 3 sets

A2. DB or KB Waiters Hold Lunges x 10 each side x 3 sets

A3. Wall Facing Squats x 10 x 3 sets

+

For Time

1- 10 - 1

Wall Balls

KB Swings

+

3 sets not for time

30 Hollow Rocks

15 Arch ups