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workout of the day
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x-band walks x 10/side trap 3 raise x 10 side broad jumps x 6 – increasing intensity each time + FITNESS A. Hang Power Snatch from below knee x 2 x 5.. modify to snatch rDL x 3×5 + “home wrecker” 2 rounds for time 1K row 20 sumo DL @ controlled weight 800m run
3-5 minutes of mobility work *ankles, hips, t-spine, shoulders, lats + 3-5 minutes of workout prep Sumo squat to stand x 10 trap 3 raise x 10/side scap pull up x 10 hollow hold + arch up (10/10 x 3) x-band walk FITNESS A. 1 PC + 2 Front squats; every 3 minutes x 12