Warm Up:
• 200m
• 20 plank ups (elbows to hands) or shoulder taps
• 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 Bike
- 10 Push Ups
Fitness:
3 Rounds:
Prowler Push Down and Back
10 ring Rows
15 Bench Dips or Tri Pull downs
20 short box lateral overs
EMOM x 15 Minutes:
200/150m
20 Kb Swing
15-20 Sit Ups