A) 1 Set
Row 500 m
Burpee Broad Jump x10
Spider Lunge x10
Gymnastic Kip x10
+
2-4 min Shoulder Mobility
B) In 15-20 Minutes Establish a 1RM Push Jerk
C) 5 Sets of:
2 Rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
rest 1 min
*Score fastest and slowest rounds.
Leave a Reply