Group Dynamic Warmup:
- Plank – Push Up tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Jerk (17 Minutes)
4 Sets
- Sets 1 and 2: 2 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
*Take your time building towards your first %
*Prioritize rest between working sets
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Workout: For Time
- 42 Weighted Ab-Mat Sit Ups (20/14)
- 21 Shoulder to Overhead (115/85)
- 500 Meter Row / 400 M Run / 1200 M Bike
-Then-
- 30 Weighted Ab-Mat Sit Ups (20/14)
- 15 Shoulder to Overhead (115/85)
- 350 Meter Row / 300 M Run / 900 M Bike
-Then-
- 18 Weighted Ab-Mat Sit Ups (20/14)
- 9 Shoulder to Overhead (115/85)
- 250 Meter Row / 200 M Run / 600 M Bike
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Cardio Option: For Time
- 42 Weighted Ab-Mat Sit Ups (20/14)
- 42 DB Shoulder to Overhead (50/35) *half per side
- 500 Meter Row / 400 M Run / 1200 M Bike
-Then-
- 30 Weighted Ab-Mat Sit Ups (20/14)
- 30 DB Shoulder to Overhead (50/35) *half per side
- 350 Meter Row / 300 M Run / 900 M Bike
-Then-
- 18 Weighted Ab-Mat Sit Ups (20/14)
- 18 DB Shoulder to Overhead (50/35) *half per side
- 250 Meter Row / 200 M Run / 600 M Bike
*Alternate on the DB whenever you want
*Must be half per side
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Core: 3 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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