400m run

-Into-

3 ROUNDS (w/ a light DB)...
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

AMRAP x 10 MINUTES
6 Push Jerk (155/105)
15/12 Cal Row/Bike*

*If there's no row or bike available on your turn, must go for a 200m run. HAVE FUN.

(Score is Rounds + Reps)

AMRAP x 10 MINUTES
6 Push Jerk (115/75)
12/10 Cal Row/Bike*

*If there's no row or bike available on your turn, must go for a 200m run. HAVE FUN.


(Score is Rounds + Reps)

AMRAP x 10 MINUTES
6 DB Press
10/8 Cal Row/Bike*

*If there's no row or bike available on your turn, must go for a 100m run. HAVE FUN.


(Score is Rounds + Reps)

FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

(No Measure)