Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
Every 2 for 12 minutes:
1 front squat + 1 push jerk x 2 reps
*pause 3 sec in bottom of FS and catch of jerk, start light and be perfect position wise.
B. 3×3 tempo pull-ups (4 seconds up/4 seconds down)
* if you can’t do these, do negative pullups(jump to top and control down for 4 seconds)
C. 10 EMOM (alt)
6 line sled push 75/45
:35 second plank hold