Warm Up:
200m
20 plank ups (elbows to hands) or shoulder taps
20 Push Ups
20 Pass Thru
20 DB Curl
*repeat these movements cutting the reps in half
Performance:
3 x 3 Strict Press
3 x 2 Push Press
3 x 1 Push Jerk
*Load should stay the same for each set and build between movements
10 Rounds…..
5 Toes to Bar
8 Cal SKi
10 Push Ups
Fitness: 3 Rounds:
Prowler Push or sled drag down and back
10 ring Rows
15 Bench Dips or Tri Pull downs
20 short box lateral overs
EMOM x 15 Minutes:
12-15 KB Deadlift High Pull
8-10 Burpee Step Ups
15-20 Sit Ups
*Find the reps for you.