WARM UP
EMOM for 5min complete:
3 BB strict press + 5 push press + 7 up downs
Then,
Stretch
Then,
Coaches tutorial – push jerks
ADVANCED
STRENGTH
A1) 6 push jerks
A2) 12 banded pull aparts (:02sec negative)
A3) 18 glider mountain climbers (2ct)
**3x – rest as needed**
INTERMEDIATE
STRENGTH
A1) 6 push jerks
A2) 12 banded pull aparts (:02sec negative)
A3) 18 glider mountain climbers (2ct)
**3x – rest as needed**
BEGINNER
STRENGTH
A1) 6 push press
A2) 12 banded pull aparts (:02sec negative)
A3) 18 mountain climbers (2ct)
**3x – rest as needed**
ADVANCED
WORKOUT
:30sec bike > 9/7 cals
:90sec 2…20 BB S2OH 115/75
**10x – find a cal and hold it**
INTERMEDIATE
WORKOUT
:30sec bike > 7/5 cals
:90sec 2…20 BB S2OH 75/55
**10x – find a cal and hold it**
BEGINNER
WORKOUT
:30sec bike cals
:90sec 2…20 DB S2OH 15/10
**10x – find a cal and hold it**