STRETCHING/ WARM UP

• 2X30s PVC BENCH LAT STRETCH + 12 WEIGHTED FIGURE 8’S (6R/6L) + 30s SEATED FIGURE 4 STRETCH/SIDE

SKILL/ STRENGTH

• PUSH JERK PROGRESSION

• 5X3 PUSH PRESS + 5 PUSH JERKS (CHALLENGING WEIGHT WITH GOOD FORM, REST 2 MINS)

CONDITIONING

13 MIN CLOCK

• 40/32 CAL ASSAULT BIKE
  THEN AMRAP

• 8 ALT. SINGLE ARM DB DEVIL PRESS 50/35 LBS

• 12/9 CAL ROW

• 10 TOES TO BAR