Day 1

3D Breath
Foam roll
Stretch
Prep

A1. FMS Ankle 8/8 8/8

A2. Squat Jumps Counter movemet 5 Rapid response 5

B1. T Spine Rotation Extension , Upper 1/4 , Lower !/4

B2. Get Mills 24kg 1/3 36kg 1/3

C1. Squat Cleans from Hang 95 4 115 4 135 4 , 4,4,4

D1. Front Squat 185 5 225 3 245 3 225 3 , 3

E1. Chin Up Bw x 3 80 3 ,3,3,3,3

E2. Linear Plank using dowel as 3 point feedback Arm Rais to Y 5/5 , 5/5 From Push UP position Opposite Leg and Arm Raise 4/4

F1. FMS Ankle 8/8 8/8 8/8

F2. SL Squat 44lbs 5/5 54 5/5 44 "1.5" Reps 5/5

F3. TRX Row 30lb 8 40 6 60 5

F4. Body Saw on Slide Board 30lb vest 8 , 8 Added 45 pound plate undert my feed to add more lat activation with the vest 10

ESD: Cardiac Output 30 Minute Airdyne Ride 15.29KM Distance AVG HR 160