100 Scissor Switch (L+R=1)
100 Sit Ups
100 Plank Shoulder Taps (total)
Then..,
STRENGTH
Split Jerk
Shooting for a 1 rep max attempt today! I suggest your sets go like this today:
Set 1.) 5 Reps at 40-50%
Set 2.) 3 Reps at 60-70%
Set 3.) 2 Reps at 75-85%
Set 4.) 1 Rep at 90-95%
Set 5.) 1 Rep at Max Effort
Then..,
CONDITIONING
For Time:
9 Rounds:
4 Alternating DB Snatches 60/40
4 Toes-To-Bar/knee raises
7 Rounds:
6 Cal Assault Bike
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Toes-To-Bar
3 Rounds:
10 Cal Assault Bike
10 Cal Row
Time Cap: 18min.
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