Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- Seated Wallslide x 10
- Push Press x 10 (45/35)
Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 Sets) – Split Jerk x 2 – hold the receiving position for 1-2 seconds before recovering.
B. 3 Sets
- B1: Push Press x 6-8 – proceed immediately to B2
- B2: Double Under x 40-50 or max reps in 30 seconds – Rest 2 minutes
C. 2 Sets
- Row 1K – Rest 4 minutes between
–1st – @ 85%, 2nd @ 90%.
