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Workout of the Day

Fitness
A. Back Squat-
3×5, 20X1, Across, R90-120s
*Add 5lbs from last week

B. Bar kip instruction- 5 minutes
then…
3×5-7 Bar kips

C. 4 sets- 20s on/ 20s off @ 90%
Alt DB snatches
Air squats
Russian KB swings
Push Ups

Performance
A. Back Squat-
3×5, 20X1, build, R90-120s
*Finish slightly heavier then last week

B. Bar kip instruction- 5 minutes
then…
4×3 bar kips into 1 pull up and 1 bar muscle up

C. 4 sets- 20s on/ 20s off @ 90%
Alt DB snatches (65/45)
Air squats
Russian KB swings (82+/70)
Clapping Push Ups

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