WARM-UP
2:00 CARDIO OF CHOICE
INTO…
AMTAP X 6 MINUTES
10 ALT. LUNGES W/ ROTATION
10 ALT. PUSH-UPS W/ ROTATION
10 BANDED STRICT PRESS
INTO…
EMOM X 6 MINUTES
MIN 1 - 8 I’S, 8 Y’S, 8 T’S
MIN 2 - :50 PLANK
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE PUSH JERK.
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A HEAVY 5 REP PUSH JERK
WORKOUT
FOR TIME
10-1 AND BACK UP 1-10
SHOULDER TO OVERHEAD(95/65)
RUSSIAN KB SWINGS (53/35)
