Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
Strength
10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk
Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning
For time:
• 8-6-4-2 Bar Muscle-ups
• 40-30-20-10 Wall Balls 20/14#
Goal: 6-8 min.