MONDAY 191111



Bike 3 Minutes
Crossover Symmetry


Bear Crawl Down
Crab Walk Back
15 Dislocates
10 Good Mornings
15 Behind the neck PVC presses
10 Push ups
10 Scoprions
Upward Dog

Review the Jerk

Strength and Skill:

Every 90 sec on the minute, for 9 minutes (6 sets) of:

Split Jerk x 1 rep

Start at 70% and build to a heavy single.



AMRAP in 20 minutes
10 DB Push Press
10 KB Swings
10/8 Cal on Bike


AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.



LAX to feet and shoulders
Mash Achilles and Calves
Roll Posterior

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