Warm Up
Dynamic Drills
Then 2 Rounds of:
- Wall Walk x 2
- Alt TGU x 4
- Burpee Broad Jump x 1
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 Jerk x 6-8 – proceed immediately to B2
- B2: Double Under x 40-50 or max reps in 30 seconds – Rest 2 minutes
C.
In teams of 2, alternate full rounds to complete 3 each of:
- GTO x 10 (115/75)
- Run 400m or Row 500m
