Warm Up:
5′ practice DU; then 2 Rounds of:
20 Weighted Sit Up
15 Back Extensions
10 Plate Ground To OverHead
10 HR Push Ups
100 mt Run/100 Jump Rope Single
Mobility & Skills
Shoulder Press – Push Press – Push Jerk
A) Every 2 minutes perform 4 Sets of:
6 Push Presses from floor #50% BW
Max strict Pull Ups
B) 3 Rounds For Time
12 Front Rack Lunges #50/35kg
15 Hand Release Push Ups
12 Shoulder to Over-Head
15 Tuck Crunch
