Warm Up
Row, Bike or Ski 2 minutes
Then, 2 Rounds with PVC:
- Dislocate x 10
- Thruster x 10
- ’Tall‘ Jerk x 10
Workout of the Day
A. Every 90 seconds, for 12 (8 Sets)
- Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering.
B. In teams of 2, with only 1 person working at a time, complete as many Cals as possible of the following:
- 8 minutes – Row
- Rest 1 minute
- 8 minutes – Bike
- Rest 1 minute
- 8 minutes – Ski
GPP
A. 3 Sets:
- TGU x 2 per
- SA KB Front Rack + Farmer Carry 50ft per
- Alt. Lateral Ski Jump x 10-12
B. In teams of 2, with only 1 person working at a time, complete as many Cals as possible of the following:
- 8 minutes – Row
- Rest 1 minute
- 8 minutes – Bike
- Rest 1 minute
- 8 minutes – Ski
