Warm-up
Spend 2-4 minutes in Z1. What is Z1 you ask?
Then 5 min AMRAP of,
10 ring rows
5 push-ups
10 air squats
Mobility
Lax ball and banded shoulder mobility
Strength
Push Press – find a 5RM + 1×5@90%
Interval Work
Aerobic Tester
2000m row
This is a ME row, so hit this hard!
Gymnastics
Gymnastics Tester 1
50 T2B Or 100 sit-ups AFAP
Write down set and rep scheme!
