WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAO X 4 MINUTES
3 INCHWORM WALKOUTS + PIKE
10 ALT. LUNGES W/ ROTATION
15 BANDED PULL-APARTS
10 BANDED STRICT PRESS
INTO…
EMOM X 6 MINUTES
MIN 1 - 8 I’S, 8 Y’S, 8 T’S (ALL FROM GROUND)
MIN 2 - STATIC MIND/UPPER BACK STRETCH (COACH’S CHOICE)
STRENGTH
PUSH JERK
5 REPS EVERY 3 MINUTES FOR 15 MINUTES*
SUPERSET W/
7/7 SINGLE LEG RDL’S
*BUILD TO A HEAVY SET OF 5 FOR THE DAY.
WORKOUT
“13.2”
AMRAP X 10 MINUTES
5 SHOULDER TO OVERHEAD(115/75)(95/65)
10 DEADLIFTS
15 BOX JUMPS (24/20)
