Monday (Performance)
Mobility-Pigeon Pose/Couch Stretch/Ankle Drills
Warmup-3 RNFT
10 cals Row or AD
10 WB
10 Heavy Russian Swings
A) Back Squat:
5×5@90% 5RM
B) AMRAP 7
AD cals (100/70) (70/50)
then, max WB (20/14) in remaining time
*Score=max WB
Monday (Fitness)
Mobility-Pigeon Pose/Couch Stretch/Ankle Drills
Warmup-3 RNFT
10 cals Row or AD
10 WB
10 Heavy Russian Swings
A) Back Squat or Box Squat
5×5@75-90% *Increasing sets
B) AMRAP 7
AD cals (50/35)
then, max WB (20/14) in remaining time
*Score=max WB