Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Banded Shoulders
Group…
Kneeling Wrist Stretch
15 Dislocates
10 Good Mornings
10 Behind the neck PVC Presses
Bear Crawl Down
Crab Walk Back
Review the Split Jerk
Strength and Skill:
Take 18 minutes to build to today’s heavy Split Jerk
Fitness:
For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Dumbbell Box Step-Overs
1 Minute of Rest
3 Minutes of Dumbbell Thrusters
Performance:
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/80 lbs)
Mobility:
Mash Quads
LAX to Plantar Fascia
Roll Posterior
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