Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Strength: Jerk (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
*Last Heavy Single Day before 1RM Retest week
*Rest at least :90s – 2 Min between singles
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Workout: 3 Intervals (4 Min ON / 2 Min OFF)
INTV1: 2 Rounds
- 36 Double Unders
- 12 Burpees to a plate (45)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV 2: 2 Rounds
- 30 Double Unders
- 10 Burpees to a plate (45)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV3: 2 Rounds
- 24 Double Unders
- 8 Burpees to a plate (45)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
*Burpee to a plate standard:
- Chest and thighs on the ground (lateral or facing)
- Two foot landing on top of plate
- No full extension needed
*3 Total Scores:
- Calories completed for each interval
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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