3-5 minutes of workout prep

banded good mornings  x 20 reps

Goblet squats x 10 reps @ 22×1 tempo

TGU x 5/side

 

then

A. Push Press + Power Jerk; 3+3 x 3 sets @ 50-70% of PP: max

B. Good Morning x 8-10×4 sets

+

 

9 minute amrap

100m shuttle run

9 cal row

6 burpees over the erg

 

rest 5 minutes

 

9 minute amrap

50m sled run @ 95/45# on top

50 double unders

15 hollow rocks

 

Cool Down

Twisted Cross x 60 sec. per arm

downward dog x 10 sec. x 5 sets

Pigeon Pose x 60 sec. per leg

 




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