WARMUP
30 JUMPING JACKS
30 HIGH KNEES
30 MOUNTAIN CLIMBERS
10 ALT LIZARDS
10 DOWN DOGS
10 SNOW ANGELS
10 SUPERMANS
10 REVERSE LUNGES
10 JUMPING LUNGES
10 PRISONER AIR SQUATS (HANDS BTN HEAD)
THEN..
STRENGTH #1
4 SETS OF:
8 HALF KNEELING DB PRESS E/S
8 OH DB SPLIT SQUATS E/S
8 BARBELL SPLIT PRESS
10-12 MINS
THEN..
STRENGTH #2
PUSH PRESS + SPLIT JERK
2 PUSH PRESS + 1 SPLIT JERK
BUILD TO HEAVY FOR THE DAY
10 – 12 MIN CAP
THEN..
METCON
1000M/800M ROW/SKI OR (50/40 CALS)
50 EB THRUSTERS
30 PULL UPS
12 MIN CAP
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