Warm-up:
Individual….
Skip Rope 2 minutes varying types
15 Leg Swings
Crossover Symmetry
Group….
Bear Crawl Down
Bunny Hops Back
10 Inch Worm push ups
15 Hollow Rocks
Jerk Review
Strength and Skill:
Take 15 minutes to build to today’s heavy…
Split Jerk x 1 rep
Fitness:
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300 Meters OR Bike 20/15
Push Press (Dumbbell or Barbell)
Performance:
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (115/75 lbs)
Mobility:
LAX to Trap/Pecs
Banded Shoulders
Roll Glutes and Hamstrings
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