Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Banded Lat/Samson Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Jerk (17 Minutes)
4 Sets x 2 Reps
- Sets 1 and 2: 2 Reps each at 85% of 1RM
- Sets 3 and 4: 2 Reps each at 90% of 1RM
*Really focus on your warm up sets
*Dial in technique from empty bar to your last set
*Focus on an aggressive drive on the bar and speed under it
——————————————————————————————————–
Workout: 3 Intervals (1 Minute stations / :15s Transition)
- Station 1: Max Ab-Mat Sit Ups
- Station 2: Max Box Jump Overs (24”/20”)
- Station 3: Max Alternating DB Devils Press (50/35)
- Station 4: Max Calorie Row/Bike/Ski
- Station 5: Rest
*Must alternate arms every rep on the Devils Press
*Three Scores:
- Total reps accumulated across all stations for each interval
- ABSU + BJO + Devils Press + Calories
——————————————————————————————————–
Core: 3 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.