WARMUP
TABATA X8
CALS ON ANY MACHINE
20 PVC PASS THRUS
20 PVC BTN STRICT PRESS
10 JUMPING AIR SQUATS
10 DOWN DOGS
then..,
QUICK 2 RDS
5 DB PUSH PRESS + 50′ OH CARRY E/S
then…,
STRENGTH
EVERY 75 SEC X5 (7 MINS)
3 – 3 – 2 -1-1 (STRICT PRESS)
– THEN —
EVERY 75 SEC X6 (8 MINS)
1 BARBELL PUSH PRESS (BUILD TO HEAVY)
then…,
“JACKIE 2.0”
900M/700M ROW / SKI
15 CLEAN & JERKS @115/80**
600M/400M ROW / SKI
10 CLEAN & JERKS
300M/ 200M ROW / SKI
5 CLEAN & JERKS
MACHINE OPTIONS
RUNNER – 700M, 400M, 200M (M&F)
BIKE – 50/38, 30/24, 16/12 CALS
BEGINNER – EB THRUSTER
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