Two sets of:
Run 400 Meters @ 50% pace
10 Shoulder Circles in each direction
10 Scap Push-Ups
10 Push-Ups
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up x 5 reps @ 30X1
Interval 2 – Single Arm Hand Plank x 20 seconds (10 seconds each arm)
Followed by. . .
For 2 minutes, perform one set of complex:
Hand Plank Shoulder Taps x 20 reps + Push-Up x 1 rep
B.
Every 2 minutes, for 16 minutes, complete (8 sets):
Set 1 – Jerk x 3 reps @ 65%
Set 2-3 – Jerk x 3 reps @ 70%
Set 4-6 – Jerk x 3 reps @ 75%
Set 7-8 – Jerk x 3 reps @ 80%
Please use blocks. Hold the receiving position for 2 seconds.
C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3 reps @ 83-85%
D.
For time:
21-15-9:
Front Squat (155/115 lbs)
12-9-6
Strict Handstand Push-Up