Warm Up:

  • Long Lap 
  • 10 push ups
  •  10 Empty Bar Strict Press,
  • 5 burpees
  • 10 Empty Bar Push Press
  • 30 mt climbers
  • Empty Bar Push Jerk
  • 30 sec wrist stretch

Mobility:
5:00 min Wall Hip Flexor Stretch and Hip Range ROM (lunge circles and tension)

Weight Lifting:
EMOM for 10 min: 2 push jerks
Build in weight only if form allows. 

Workout:  
3 rounds  of Max reps in 1 min of:
KB swings 24/20 kg
Pull Ups
Box Jumps
Slam Balls 20#
Rest 2 min between each round.

 

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