Warm-up
Dynamic mobility warm-up
Strength
A.On 2 min timer, build to 3RM clean and jerk,
B.Push press 3 on 2 min timer x6
C.Strict pull-ups 5x amrap
1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through 1 warm up 3 heavy sets8 Push press 8 bent over row 10/10
10 minute ascending ladder, for quality:1-2-3-4-etc. unbroken kipping pull-ups1-2-3-4-etc. unbroken push-ups*At the point where you are unable to complete the reps ‘unbroken’ reduce by one
Cardio circuit 20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories
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