The Mobility
The Warm-Up
8:00 or 3 Rounds of:
:30 Row
With a dumbbell strict press-push press-push jerk (build)
The Strength
6 Rounds on a 3:00 loop
With a dumbbell strict press-push press-push jerk
- Do half reps on the right then half reps on the left, then move to the next movement, splitting the reps again.
Active rest= SU/Double Unders or Kettlebell Hang Power Clean or Kettlebell Swing
The Met-con
5 Rounds for Time with a 15:00 Time Cap
20m Shuttles (down and back is one)
